Safer Cardio Training With H.I.I.T.
Dr Brad Ivanchuk here. I am a Burlington, Ontario chiropractor at Life Chiropractic Centre on Guelph Line in the Beacon Hill Plaza.
I am also a Certified Posture Expert and Postural Neurologist with the American Posture Institute and a canfitpro certified Personal Training Specialist.
So, you have decided you need to lose weight and you join a gym. You are on the treadmill 3, 4 even 5 times a week for up to an hour at a time. You check your weight … you lose 1 pound after week 1. Two pounds after week 2. A month later you have lost 3 pounds since starting and you are frustrated and ready to throw in the towel.
Does this sound familiar?
If it does, I would like to suggest a highly effective alternative for you.
It is called High Intensity Interval Training or HIIT.
HIIT is characterized by 30 to 60 second bouts of high intensity exercise followed by 60 seconds of low intensity exercise.
And you can do this on a treadmill, stationary bike or elliptical machine (my personal favorite).
If you are on a treadmill, you would speed walk or even jog then walk slow for your intervals. If on a stationary bike you would pedal fast then slow for your intervals. If on an elliptical, you would stride quickly and then slowly stride for your intervals.
This is what you do … pick your machine for the day (it’s good to change it up once in a while) and do a 2 minute warm-up.
Then do 10 to 12 minutes of high intensity/low intensity intervals followed by a 3 to 5 minute cooldown and then you are done!
And you only need to do this every other day or 3 times per week.
[Depending on your fitness level, in the beginning you may want to start with 30 sec of high intensity for 2 weeks, followed by 45 sec of high intensity for 2 weeks before you bust it for a full 60 seconds.]
So, what are the benefits of cardio training this way?
You get your cardio done in 20 minutes or less. (Time efficient!!!)
It is a much more effective way of saturating your body with oxygen. (Oxygen = energy.)
It improves the tone of all your skeletal muscles. (Better support for your posture system.)
It increases the number of fat-burning enzymes in your body. (Increases your metabolic rate … you burn way more fat.)
Reduction in body-fat percentages. (10 -15% body fat is more than enough.)
Improved levels of overall fitness.
And when you are carrying extra weight, HIIT is so much easier on your back, hips and knees.
This is why I recommend HIIT for all my practice members.
If you have any questions about HIIT, please give me a call. I am always here to help.
Remember that consultations and posture scans are always free of charge.
All you have to do is call 905 335 LIFE (5433) to schedule your appointment.
Life Chiropractic Centre …. Helping families just like yours build vibrant, healthy, drug-free lives for over 25 years in Burlington, Ontario.