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High Intensity Interval Training Part 2: A Huge Fitness Hit For Busy Moms
Debi Silber, The Mojo Coach on
In last week's post we talked about what HIIT is (High Intensity Interval Training) and offered simple ways to create your own personalized HIIT routine. Here are the many benefits a HIIT routine can provide, giving you even more reason to try it.
Efficiency. YES, you can benefit your body in 20 minutes rather than 45 minutes to an hour! Research shows 15-20 minutes of HIIT can help you better achieve your weight and fitness goals than 1 hour on the treadmill or elliptical.
Increased fat burned. The body better oxidizes fats during a HIIT routine. Hyper-exertion stimulates hyper-repair; which means you can burn more fat and calories in the whole day after a HIIT session than you could after a steady-paced cardio session. This is great news for new moms! When we've added excess pounds to our pregnancy weight gain, we’re often left with some extra “souvenirs” from our pregnancy, in the form of a few (or many) extra pounds to lose. To lose post-baby-weight and burn fat, HIIT is truly a win-win!
HIIT for a healthier heart! During full-capacity bursts, your heart is pumping at full capacity, forcing your cardiovascular system to its limits. Having a healthy heart is crucial to combat the stress you may be feeling as a busy parent.
There is no exercise equipment necessary. This means you can bring HIIT with you anywhere you go! Exercises like high knees, fast feet, plyometrics and jumping lunges all raise heart rate and simultaneously give you that hard-working muscle burn. Engaging in HIIT while your child is at a baseball or soccer practice, a dance or gymnastics class or simply doing homework can be a great opportunity to fit in a quick fat-burning workout.
You will burn more fat, NOT lose muscle. It is hard to not lose muscle mass with weight-loss goals. HIIT allows those on a quest to lose excess pounds to preserve muscle mass while burning fat.
Increased metabolism. HIIT stimulates human growth hormone "by up to 450% during the 24 hours after you finish your workout," which is responsible for increased calories burned and a slower aging process!
Stay challenged, not bored! HIIT requires 100% effort and engagement. The workout is short but you will be working the whole time.
Enhanced endurance follows an improved ability to intake and transport oxygen. Having more oxygen flowing keeps your energy levels up, boosting your physical and mental ability to take on your role as a busy mom.
As always, having fun by playing with your kids at the park or at home is a natural way to create a HIIT routine. Strengthening your body while strengthening your bond with your child – now that’s a great reason to do HIIT!
Photo from here, with thanks.
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Paula Gallagher
Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
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Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
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Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
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