Lifestyle Clinic in Charlotte NC

Rev up your New Years Resolution with High-Intensity Interval Training

High-Intensity Interval Training can help you get the most out of your workout.

Are you ready to shake up your workout? Do you wish you could burn more calories without spending more time at the gym? You should consider High Intensity Interval Training, also known as HIIT.

What is High-Intensity Interval Training?

HIIT describes any workout that alternates between intense bursts of activity with fixed periods of less-intense activity or rest.  For example, you might try jogging for one minute, then alternating and walking for two minutes. This type of training raises your heart rate and keeps it up.

A high intensity workout increases your body’s need for oxygen during the intense burst of activity, this causes your body to ask for more oxygen during the less intense activity giving your body many benefits.

How can High-Intensity Interval Training help me?

Whether you’re new to exercise or you’ve been exercising for several years, interval training can help you spice up your exercise routine.

You’ll improve your aerobic capacity and strengthen your heart.

HIIT increases the flexibility and elasticity of your arteries and veins more than continuous low intensity exercise.  As your fitness improves, you will be able to exercise longer and with more intensity.  HIIT is intended to focus on strengthening your heart, so it’s not recommended to include weights in your workouts.

To start, you can walk 2 minutes, run 1 minute.  Then as you become stronger, you can walk 1 minute and run 1 minute.  Eventually you will be able to run for more minutes while resting for a shorter period of time.

You don’t need special equipment or a fancy gym.

You won’t need to join an expensive gym or buy any special equipment.  It is easy to simply add interval training into your current workout routine.  Running, walking, biking, walking lunges, jumping jacks and jump roping are great for HIIT workouts. You can adapt your workout to whatever time and space constraints you have.

You can save time.

HIIT is the ideal workout for someone with a busy schedule.  Research shows that you can burn more calories in 15 minutes of interval training than you could jogging on the treadmill for an hour.  You can do HIIT training for much less time and get the same, and even more benefits.

You lose weight, not muscle. 

Combining weight training and HIIT workouts allows you to lose weight and fat instead of losing muscle.  This will help your body keep the muscle mass that you have worked so hard to gain.

You’ll increase your metabolism.

HIIT stimulates the production of your human growth hormone (HGH) by 450% during the 24 hours after you finish your workout.  HGH is not only responsible for increased caloric burn but also increases your metabolism to burn calories and fat quicker.

To get started on your HIIT workout, consult your Naturopathic Doctor to find out if your heart is healthy enough to start this routine.

Resources

  • Mayo Clinic. Rev up your workout with interval training.
  • Shape. 8 benefits of High-Intensity interval training.
Weight Loss Natural Health Charlotte

5 Healthy Fitness Tips

1. Lift weights and your spirits – Studies show that even a little bit of exercise can affect mood-controlling in your brain.

2. Mix it up – Missed your daily workout? Do strength training during commercial breaks of your favorite tv show. Lunges, squats, and crunches.

3. Change your scenery – Ditch the treadmill for some new terrain and explore a new path in your neighborhood.

4. Take a Class – The fact that you pay for it will push you to get your money’s worth and the energy from others will boost your own.

5. Buddy up – Working out with a friend is a great way to stick with a fitness routine.

Weight Loss Natural Health Charlotte

Move it!

Physical activity is essential to health.

Did you know that there are approximately 206 bones, 639 skeletal muscles and 360 joints in the human body? These all have one major function. Movement! Frequent exercise is a necessary ingredient for your body to function well. Exercise is just as important as sleep, food and water. Without adequate exercise the body will not function well. The result may be pain, chronic diseases or even loss of mobility.

Here are a few key things that physical exercise can help with.

Control Your Weight

Both diet and physical activity play a critical role in controlling your weight. You gain weight when the calories you burn, including those burned during physical activity, are less than the calories you eat or drink. Work your way up to 150 minutes of moderate- intensity aerobic exercise per week.

Reduce Your Risk of Cardiovascular Disease

Heart disease and stroke are two of the leading causes of death in the United States. But following the guidelines and getting at least 150 minutes a week (2 hours and 30 minutes) of moderate- intensity aerobic activity can put you at a lower risk for these diseases. You can reduce your risk even further with more physical activity. Regular physical activity can also lower your blood pressure and improve your cholesterol levels.

Reduce your risk of Type 2 Diabetes and Metabolic Syndrome

Regular physical activity can reduce your risk of developing type 2 diabetes and metabolic syndrome. Metabolic syndrome is a condition in which you have some combination of too much fat around the waist, high blood pressure, low HDL cholesterol, high triglycerides, or high blood sugar. Research shows that lower rates of these conditions are seen with 120 to 150 minutes (2 hours to 2 hours and 30 minutes) a week of at least moderate- intensity aerobic activity. And the more physical activity you do, the lower your risk will be. Already have type 2 diabetes? Regular physical activity can help control your blood glucose levels.

Reduce Your Risk of Some Cancers

Being physically active lowers your risk for two types of cancer: colon and breast. Research shows that: Physically active people have a lower risk of colon cancer than do people who are not active. Physically active women have a lower risk of breast cancer than do people who are not active.

Improve Your Mental Health and Mood

Regular physical activity can help keep your thinking, learning, and judgment skills sharp as you age. It can also reduce your risk of depression and may help you sleep better. Research has shown that doing aerobic or a mix of aerobic and muscle-strengthening activities 3 to 5 times a week for 30 to 60 minutes can help give you these mental health benefits.