Posts Tagged ‘HIIT’

Hey Ladies,

I’ve asked my good friend Zita to write a guest post on her training program. She’s always been busy moving about and traveling, and despite never staying in one place too long she’s always managed to keep up her fitness. What she’s given you here is an awesome home/outdoor workout regime that doesn’t require a gym, therefore all excuses go out the door. Below you’ll find Zita’s post, so read, learn, perform and prevail jacked!

I’d like to thank Marko inviting me to participate in his new blog. I hope that the information will be appealing, especially to the lady audience. To say the least, I for one am not a gym person. My entire life has revolved around sports/activities of different kinds – be it dance, volleyball, soccer and for a brief period Muay Thai. I love sports and dance because they force you to use your body, engage your mind and before you know it, the “workout” is over and you feel amazing afterwards.

I’ve been living in São Paulo, Brazil for quite some time and contrary to popular belief, people here are NOT all about capoeira, (dance) samba and MMA. I could hardly find guys that actually dance at clubs! I have to admit, Jiu-Jitsu is quite popular, but nowhere near the Gym Scene. The Gym Scene here is HUGE! Some pay between R$200 to R$500 ($100 – $ 250) for monthly gym membership (excluding personal trainers) and are obsessed with musculação (engl. muscle training) especially the women.

In Brazil, personal trainers are a must and so, when I visit the gym (yes, I’ve conformed) I typically see people in fancy gym outfits with their personal trainers going at some workout. What I also see is that these people spend a lot of time socializing with their trainers and others at the gym. Beware; this huge distraction diminishes the effectiveness of your workout because resting time should last a maximum of 60 seconds. Note, I don’t have anything against personal trainers and do believe they help people achieve their fitness goals. But, I do not invest in this because there are workouts you can do on your own, which can be quite challenging, more effective and can save you some money.

The program of the workout I’ll go on to describe below was given to me by one of my friends’ personal trainers and consultants (my friend is a professional (Olympic) athlete). When I asked him how could I burn fat and tone my body at the same time, he told me that the right combination of Aerobic exercises and HIIT Circuit with resistance exercises could do the trick. Below, in Table 1, The Timetable is defined. Alternatively, you can modify it in whichever way you like, consider a maximum of 2 days rest if you want to achieve best results.

Table 1: Program’s Timetable

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Aerobic

HIIT + Cardio

Aerobic

REST

HIIT + Cardio

Aerobic

REST

n.b: If you prefer the HIIT + Cardio training to Aerobic, feel free to do it 3 times a week as opposed to 2. Similarly, choose your resting days as you please.

Before I go on, I would like to emphasize the importance of monitoring your heart rate. My friend, the expert, told me that in order to burn fat in cardio exercises, you have to monitor your heart rate and make sure it does not fall below 130 bpm (beats per minute) and does not exceed 155 bpm. Thus you have to make sure your heart is beating within this interval, otherwise you are burning energy and not fat.

So, BUY A SPORT WATCH AND FILL IN YOUR PERSONAL SETTINGS J

In addition, HYDRATING WHILE YOU WORK OUT IS A MUST. I CANNOT EMPHASIZE HOW IMPORTANT THIS IS. When I jog (cardio/aerobic section), I make sure I have a sip of water every 2-4 minutes. By the end of the entire workout, I’ve downed between 1 – 2 liters!

The 2nd Table, below, outlines the HIIT (High Intensity Interval Training) combined with Cardio. Notice the heart rate intervals…

Table 2: HIIT + Cardio Training Outline

Exercise

Time

Description

Heart Rate (bpm)

HIIT + Cardio

10 min.

Jog – Warm up

115 – 130

HIIT Circuit

5 min.

Intense warm up: Some stretching, Jump rope, jumping jacks, etc.

Nice and high!

20 min.

1) Lunges (Light weights, optional) – 20x
2) Push-ups – 20x
3) Squats (Light weights, optional) – 20x
4) Crunches (use aerobic ball for back support) 20x
5) Donkey Kick 20x (10x each leg)

 REST FOR 60 seconds

REPEAT the circuit 5 times, rest for 60 seconds between each section. Do it quickly and effectively. FEEL THE BURN!

Cardio

20 min.

Light jogging

130 – 155

Stretching

15 min.

Stretch thoroughly

Falling

TOTAL CALORIES

450 – 550+

As you can see, the HIIT training section is composed of several resistance exercises. Naturally, you can pick the resistance exercises you please. They key is to do these exercises properly and quickly so that your heart rate goes up nice and high. The 60-second rest is a chance for you to recuperate and have a few sips of water J. It is harder than it looks! I made my boyfriend (who has a great fitness level) do these exercises and by the end, there was a lot of huffing. The Cardio section after the HIIT Circuit serves to help your body metabolize all the lactic acid you built. Last but not least, thorough stretching after your workout is paramount. Focus on the areas that feel tight! This is not only good for your muscles, but gives them beautiful shape.

On the other hand, the Aerobic Training is a chance for you to diversify your workout. If you have the opportunity to play sports or participate in activities, DO IT! Table 3 below outlines the Aerobic Training.

Table 3: Aerobic Training Outline

Exercise

Time

Description

Heart Rate (bpm)

Aerobic

45 min. – 60 min.

Pick any aerobic activity you like and feel free to alternate during the week
Consider sports: Tennis, Volleyball, Soccer, Cycling
Activities: Aerobics class, Zumba, Dance
OR: Jogging/running

130 – 160

Stretching

15 min. – 20 min.

Stretch thoroughly

Falling

TOTAL CALORIES

350 – 450+

If you don’t have the time for sports or activities, jog outside or indoors on a treadmill (I usually do this).

Bottom line; buy a sport watch to monitor your heart rate (some good brands include, Polar and Suunto), a BPA Free water bottle in order to hydrate. When you work out, try not to talk to others so that your resting time doesn’t exceed 60 seconds, stretch and eat healthy!

And for some motivation, MUSIC helps (alongside picturing your fit body in a bikini in some faraway paradise, like Croatia J)

Happy working out people!

Advertisements