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"Exercise More Efficiently With “High Intensity Interval Training" (“HIIT”)

Everyone knows that it is important to exercise regularly for good health. But when you are told to go for 30 to 60 minutes, 3 to 5 times per week, that can seem like a big hill to climb! This may prevent you from starting in the first place! In order to get more exercise into your life on a regular basis, I think it makes sense to consider "High Intensity Interval Training"(“HIIT”). This type of exercise is endorsed by the "National Council on Strength and Fitness" (as well as many others) and can be done DAILY because it is NOT AS TIME CONSUMING. SO HOW DOES IT WORK?? 1. Pick your sport- You can do “high intensity interval training” by land (walking, running), bike (conventional or exercise bike), water (swimming), or using a machine (elliptical, Stairmaster, treadmill etc.). 2. After a short warm-up, increase your speed for an interval of no longer than 20 seconds, and then slow down to catch your breath- You want to shoot for about 9 total “fast” intervals with rest periods in between. Shorten the “fast time” intervals from 20 seconds to 15 seconds as you progress through the workout. I personally do 6 sets of 20 seconds followed by 3 sets of 15 seconds. After each “fast session”, give yourself a 1 minute “slow recovery session” to “catch your breath”. The trick is to run at a FASTER SPEED during the 15 second bursts as compared to the 20 second ones. 3. The entire workout should be about 12 minutes- This depends on how much recovery time you require between “fast intervals”. For instance, a 1.5-2 minute “recovery” time will increase the time it takes to complete the workout. Shoot for a 1 minute “recovery interval” to finish sooner!

The benefits of “High Intensity Interval Training” are numerous. This form of exercise will increase your lung capacity (promotes longevity), increases your metabolism (aids weight-loss), decreases inflammation (fights off many diseases) and keeps your chromosomes from shortening (is anti- aging!). I don’t think there is anything you could do that is healthier!

By doing your aerobic exercise using "High Intensity Interval Training" (“HIIT”), you can more easily incorporate it into your daily routine, and it can be part of your "lifestyle". Put it into your daily schedule, preferably first thing in the morning. This technique allows you to not look at exercise as a punishment or something that requires a large block of free time. The key to "interval training" is to CHANGE SPEEDS (even alternating between a “fast walk” and a “slow walk” is healthier than walking at only one speed) and to challenge your body in SHORT BURSTS, but not to run yourself into the ground. Make sure that you are wearing comfortable sneakers that are the proper length and width. Consider a pair of “orthotics” to give your feet a solid foundation before you start your training. Always make sure that you have medical clearance from your primary care doctor before starting any strenuous exercise program.

Climb aboard the “Wellness Wagon” by doing “High Intensity Interval Training” a few times per week and remember to "Start With Your Feet".

Walk Strong…with orthotics,

Doc Rick DPM

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