We’re talking your heart fitness!
February is Heart Health Month. Every year, 1 in 4 deaths are caused by heart disease. Taking care of your heart is vital. Ways to lower your risk of heart disease…from the American Heart Association.
- Watch your weight.
- Quit smoking and stay away from second hand smoking.
- Control cholesterol and blood pressure.
- Limit alcohol consumption.
- Eat real. Eat healthy.
- Get ACTIVE.
When thinking of heart fitness, cardio comes to mind. Yes, cardio is excellent. But let’s take it to a whole other level with H.I.I.T. (High Intensity Interval Training). HIIT is a short burst of full out activity with a recovery period. Then repeat. HIIT can last 4-30 minutes, all depending on the fitness level of the individual.
You can do this with running, walking, the elipitical, biking, and the treadmill. Sprints are GREAT too.
If you are a beginner, start slow with 30 seconds of burst training and then rest for 1 minute. For example, if you are on the treadmill, walk at a 4.0 for 30 seconds; walk at a 2.4 for 60 seconds. Repeat 4x.
If you are in moderate fitness health (working out 3-4x a week), you can run at 8 for 30 seconds, rest for 15 seconds. Repeat 4x. Play with it.
Further, you can do TABATA training. This was created with speed skaters in the mid-1990s. This is where you use H.I.I.T. and work for 20 seconds, rest for 10 seconds. Repeat for 8 rounds/cycles.
GYMBOSS INTERVAL TIMER is a smartphone app you can get for FREE. Keeps track of your intervals. Definitely a must have to make it fun and easy.
TABATA can be used with jump squats, high kness, burpees, jumping jacks, etc. Have FUN and be CREATIVE!!!
The K.I.S.S. ~ H.I.I.T. for Heart Fitness
- Beginners – 1:2 Ratio on time
30 seconds work to 60 seconds rest
- Intermediate – 2:1 Ratio on time
30 seconds work to 15 seconds rest
- Advance – 2:1 Ratio with increased length of H.I.I.T. time.
40 seconds work to 20 seconds rest
- TABATA – 20 seconds work to 10 seconds rest.
Would love to hear what you are working on.
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