By: David Kennedy, Head Strength & Conditioning Coach
High Intensity Interval Training, or HIIT for short is the popular recommendation in the fitness community and for good reason. HIIT is any form of cardio that includes intervals of high intensity exercise (i.e. sprinting), followed by a lower intensity exercise (i.e. walking at a brisk pace).
Anyone who has done long bouts of cardio knows that running on a treadmill or riding a stationary cycle can become monotonous very quickly, and this is where HIIT shines. This is because of the wide variety of exercises that can be combined to keep HIIT cardio fresh and engaging. Luckily for our Fitness Members here at the Nook, they have access to a wide variety of equipment that offers almost endless combinations!
A simple HIIT circuit would be to utilize our new indoor track and the boxing rig or battle ropes. To start, either perform straight punches on a bag or slam the ropes for 30 seconds and then quickly transition to a lap around the track that takes 60-90 seconds. Repeat this 6-8 times for a workout that will surely get the blood pumping. Other circuits could include the Jacob’s ladder or Freedom Climber, which if you haven’t tried yet, I highly recommend!
Lastly, the intensity of your cardio should be monitored by a heart rate monitor for accuracy and safety. The majority of our cardio equipment has built in heart rate monitors, or you can purchase your own personal monitor. During you high intensity interval, you should reach a target heart rate of about 85% of your maximum heart rate. To calculate your maximum heart rate, simply subtract your age from 220. If you are over the age of 60, consult your doctor to see if your heart is healthy enough to perform HIIT.
**Are you interested in personal training? Our certified instructors have advanced degrees in exercise science plus extensive training experience. We provide individual assessments and counseling to help people at all levels improve fitness, nutrition, and avoid injuries. Whether you’re looking for instruction and guidance to improve your health, or you’re an athlete seeking to better your game, personal training is an asset to meeting your goals. Find more information here: http://www.spookynooksports.com/sports-programs/sports-performance/sports-performance-personal-training#0.**