Shore Fit
By Bonnie Dodd-Miller
Are you ready to shake up your workout? Do you wish you could burn more calories without spending more time at the gym? If your answer is yes, then you’ll want to consider aerobic interval training, also known as high-intensity interval training (HIIT). You get more bang for your buck and in less time. I currently teach 2 HIIT classes in Ocean City and they are very popular for all ages and levels. You can achieve the same level of workout even with modifications. I teach to all levels and all ages. My workouts are suitable for twenty somethings up to seventy year olds. You have to present it in a “less scary” manner because when some see those words, HIIT, they run for the hills! This type of exercise was once considered the domain for the elite athletes, but that has been dispelled in recent years because interval training is a powerful tool for the average exerciser!
What exactly is it? Let me explain because knowledge is power and it’s not as complicated as you might think. Interval training is simply alternating short bursts (about 30 seconds) of intense activity with longer intervals (about 1 to 2 minutes) of less intense activity. For instance, if your exercise is walking and you’re in good shape, you might add short bursts of jogging into your regular brisk walks. If you’re less fit, you might alternate leisurely walking with periods of faster walking. If you’re walking outdoors, you could walk faster between certain mailboxes, trees or other landmarks. You can make it quite a game. I know I’ve done that with running to improve not only my workout but my speed as well!
Whether you’re a novice exerciser or you’ve been exercising for years, interval training can help you make your workout routine more exciting. The more vigorous you exercise, the more calories you’ll burn even if you increase intensity for just a few minutes at a time. Many people don’t exercise because they say they don’t have time. Interval training enables you to complete an effective workout in less time than a standard cardiovascular workout. You could potentially complete a workout in approximately 15 to 20 minutes instead of 45-60 minutes. As your cardiovascular fitness improves, you’ll be able to exercise longer or with more intensity. Imagine finishing your 60 minute walk in 40-45 minutes and the additional calories you’ll burn by adding faster intervals.
Improving your cardio can also help reduce your risk of heart disease, high blood pressure and diabetes. Turning up your intensity in short intervals can add variety to your exercise routine and can be performed while walking, running, biking or swimming. Interval training can also include bodyweight exercises, such as jumping jacks, squats and lunges. They can also be completed with weights by adding in a few fast repetitions that will increase your heart rate. I do those all the time to increase the intensity of the workouts that I instruct.
Interval training can also look different each day. It never has to be the same. The length or duration of your intervals is solely up to you. After warming up for a few minutes, you might increase the intensity for 30 seconds and then resume your normal pace. Finish with a cool-down. How much you pick up the pace, how often and for how long is up to you.
If you’re working toward a specific fitness goal, you may want to take a different approach. A little research or a personal trainer can help you time the intensity and duration of your intervals. Each and everyone of us is different and that also goes for our fitness levels. If you’re new to exercise then start this process with caution and it will grow with you as your fitness level improves. If you rush into a strenuous workout before your body is ready, you may injure your muscles, tendons or bones. Interval training doesn’t have to involve high impact exercise, jumping movements, or heavy weights.
Start slowly and try doing just one or two higher intensity intervals during each workout at first. If you think you’re overdoing it, slow down. As your fitness ability and stamina improves, challenge yourself to vary the pace. You may be surprised by the results and be very happy with the way your body is responding. Like, I always say, you have to mix things up to see results and push through those plateaus.
Bonnie Miller is certified fitness instructor at the Ocean City Aquatic and Fitness Center and Atilis Gym in Galloway. She is a mom of three and resides Somers Point.
