053 Your Heart Fitness

We're talking heart health!


SPARKLE IN SIXTY


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.



 


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