Fitness

 

Is God calling YOU back to healthy living?

 

Welcome to all things Fitness on Fit4God! We offer highly efficient High Intensity Interval Training (HIIT) Fitness Classes led by Certified Personal Trainers as well as a blog about fitness. Check out these links:

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Fit4God advocates a special kind of exercise called High Intensity Interval Training. It’s very intense, but very short in duration. You basically work your muscles to failure or near failure for a short period of time, and then stop. No more long sessions on the treadmill, or endless reps at the gym. Get in, work hard, and get out! Read on for a bit more info on this highly effective and highly efficient method of training, or read our full article: What High Intensity Interval Training (HIIT) Can Do For You.

What is High Intensity Interval Training (HIIT)?
HIIT is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise.

Usual HIIT sessions may vary from 9–20 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.

High Intensity Interval Training sessions are performed by simply sprinting or biking outside, or by using a treadmill, elliptical or recumbent bike in a gym. Weight lifting and functional strength training using your own body weight also count. A typical session would look like this:

• Warm up for 3 minutes

• Then go all out – go as hard as you can for 30 seconds

• Recover for 90 seconds

• Repeat 7 more times, for a total of 8 repetitions

• Cool down for a few minutes afterward by cutting down your intensity by 50-80 percent

Note: If you are new to HIIT, start slowly. Do only 2-4 intervals at first, and work your way up. If you are significantly out of shape or overweight, you may have to wait until your fitness and weight improves before starting HIIT. As with any exercise program, it is recommended that you get your doctor’s okay before starting.

The key here is to exercise to the point of muscle failure. You must exercise so intensely that the muscle fails momentarily and cannot work any more. Again, the failure is only momentary. After a short rest, you should be able to use the muscle again.

Researchers believe that it is working to the point of muscle failure that produces the incredible benefits we see in HIIT. The authors of a review on HIIT in the June 13, 2012 issue of the Journal of Exercise Physiology stated that working to muscle failure produces “sufficiently acute stimuli to produce chronic physiological adaptations that enhance cardiovascular fitness.” These adaptations include changes in our mitochondria, muscle fibers, and vascular system.

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