Hi everyone!!
So I have a few people reading this which is pretty exciting!
Ok so I know I said I was doing turbofire for 20 days.... Ummm totally didn't read the schedule properly .... It's 20 weeks!!!!! BUT I am still going to do it daily because it's so much fun! I've done it twice so far and man it is intense and i LOVE it... It is so much fun! She makes it fun and intense ...
Today I did the first HIIT track and it killed! It's only 15 minutes but it is HIGH intensity .... HIIT stands for High Intensity Interval Training, and boy was it high intensity .... Basically for thirty seconds you jump squat, jump lunge, jumping jack touch the floor, spin etc ... For the full 30 seconds NO stopping....Then for the next 30 seconds you catch your breath then back into it... Full on but short and extremely effective! So this type of training
According to a studies HIIT increases the resting metabolic rate (RMR) for the following 24 hours due to excess post-exercise oxygen consumption, and may improve maximal oxygen consumption (VO2 max) more effectively than doing only traditional, long aerobic workouts.... So in human terms this means that because you puff so much while doing this and feel like your heart is going to pop out of your chest you have increased the the amount of oxygen you take in over at whole of the next 24 hours increases your metabolism WHICH BURNS FAT! So you can do an hour of jogging on the treadmill for an hour or push it hard for 15 minutes and actually burn MORE calories throughout the rest of the day unlike the run which your body adapts to and decreases everyday how much calories it burns.
Not only does it increase your metabolism .. It also literally burns fat with an increased chemical in your body that is produced from this type of training ... It's fax oxidisation keeps going (fat burning chemicals constantly burning fat) for upto 3 hours after the HIIT training! So trust me when I say you'll be STARVING when you do this type of training ... But good news is your body will be needing the food and burning the fat!
BUT WAIT THERE'S MORE....HIIT also significantly lowers insulin resistance and causes skeletal muscle adaptations that result in enhanced skeletal muscle fat oxidation and improved glucose tolerance. Which in English is saying that you are less effected by sugar hits and having ups and downs in your energy levels throughout the day :)
Studies show that two weeks of HIIT can substantially improve insulin action in young healthy people.
In the Horizon documentary, Michael Mosley, a borderline diabetic, saw a 24% improvement in insulin sensitivity after 4 weeks of Timmons' 3x20-second HIIT regimen, exactly in line with Timmons' larger studies a group study called Gibala's reported a 35% increase in both insulin sensitivity and muscle oxidative capacity among seven sedentary people after just two weeks on the lower-intensity (but high for them) regimen. This response is due to HIIT using 80% of muscles in the body, compared to 40% for gentle jogging and cycling. Also GOOD NEWS!!! In young women, HIIT three times per week for 15 weeks compared to the same frequency of steady exercise of jogging or low intensity exercise was associated with significant reductions in total body fat, subcutaneous leg and trunk fat, and insulin resistance. HIIT may therefore help to prevent type-2 diabetes :) yay!
According to a 2011 study presented at the American College of Sports Medicine Annual Meeting, just 2 weeks of high-intensity intervals improves your aerobic capacity (fitness and stops you puffing like a dragon) as much as 6 to 8 weeks of endurance training! What!? That's amazing!
Now here is one for everyone that is feeling older than they are....This type of training PHYSICALLY Make us age slower... The fountain of youth is your sweat puddle! It's true!..... So In addition to increased fat burning and more muscle preserved....yes it does get better.... HIIT stimulates production of your human growth hormone (HGH) by up to 450 PERCENT!!! during the 24 hours after you finish your workout. This is great news since HGH is not only responsible for increased caloric burn but also slows down the aging process, making you younger both inside and out! Whoop!!!
Hmmm so let's get all of this straight.... I can work out for 15 minutes to half an hour 3 times a week which causes me to be able to eat more food, burn more fat while not working out, get muscle definition/growth and look younger while significantly reducing my risks of diabetes and heart disease.... Hmmm why Isn't everyone doing it!?
To be honest I am not sure... But then it made me think why hadn't I done it before...because it's HARD! It is really hard... You sweat like a waterfall and it's very high intensity... But you can modify it and ease into it hard lol just because something isn't hard for one person it will be different for someone else... Running up a flight of stairs might be someone's warm up but another actual workout .. Do what works for you :)
A couple examples of HIIT training are Tabata or just coming up with your own circuit. It doesn't have to be complicated and you don't need any equipment, just dedication!
Tabata is on a timer, heaps of free apps available for this :) interval timers also.
So Tabata is set in 4 minute rounds where you do an exercise like a jump squat or push ups for a constant 20 seconds as fast and hard as you can go, then rest for 10 seconds... And this goes for 4 minutes. Then it continues... You can mix it up... So on the first 20 seconds do high knees where you are on the spot lifting each knee as high as you can to your chest. It's basically running on the spot but lifting the knees up HIGH.
Then rest for 10 secs then next move for the 20 seconds might be squat jump... So alternate the two exercises within the 4 minutes. Could mix it as 1 arm movement and 1 leg...that's the beauty of it! It's your workout so your rules! Make it fun, play music and JUMP! ... Jumping not for you? Then step... Step hard... Get a raised step or use stairs...up down up down quickly... Be creative :)
Need any advice don't hesitate to ask :)
Now PLEASE PLEASE PLEASE keep safe doing this... The only person that knows what your body can and can't do is you.... Keep it safe, keep your joints soft, not locked out and make sure you're staying hydrated.
This is not for the faint hearted so do ease into it. Do not back to back days with HIIT training... It is designed to only do it 3 times per week.... Fill the other days with 2 days of resistance training with weights and maybe 1-2 days of active recovery.... Which basically means rest but go for a swim or a walk.... Don't make it a "work out" but get that blood flow through your muscles as it will help them heal faster by detoxifying them through using them and getting rid of the lactic acid build up which is basically the reason for the sting the next day when you do something new. Tomorrow I'll be chatting about super foods you should be including in your everyday diet and a few yum recipes that are healthy versions of yummy treats :)
Over and out for me now but happy HIIT training! ....
Remember short, fast and push really hard! Give it 110%!
Have a good rest of your day!
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