FREE SHIPPING! On online orders of $74+. Use code: SHIP74 
Access Denied
IMPORTANT! If you’re a store owner, please make sure you have Customer accounts enabled in your Store Admin, as you have customer based locks set up with EasyLockdown app. Enable Customer Accounts
Make Your Workout Work Better – Try HIIT
Debi Silber, The Mojo Coach on
Have you ever seen those people in the gym day after day, week after week, and possibly year after year putting in the time, effort and energy but never getting the results they’re after?
Want to boost your results? Interval training is incredibly effective. With high intensity interval training, or HIIT, you’re using short bursts of intense movements for up to a minute, then bringing your heart rate and intensity down for a few minutes until you’re ready to increase the intensity again. The entire workout can be less than 20 minutes but the impact is huge. You can do this with little or no equipment and the results come quickly – truly the perfect workout for busy professionals.
Using the RPE system (Rate of Perceived Exertion), you’ll be rating your exertion on a scale of 0-10. A 0 means you’re sleeping and a 10 means you need to get to an emergency room, so let’s leave both of those numbers out of the equation, okay?
Using the RPE system, here’s an example of an interval workout (without weight or plyometric movements) you can try using a treadmill, Stairmaster, elliptical or bike:
• For the first few minutes, just to get your body ready for what’s ahead, go at a pace you consider anywhere from a 1-3
• For the next 3 minutes, increase your intensity (raising the incline, resistance or speed) to a level you consider a 4-7
• For 1 minute, crank up the intensity to a level 8-9
• Now recover for 3 minutes at a level between 4-7
• You’ve recovered by this point, so give it another minute at a level 8-9
• Bring it down for 3 minutes at a level 4-7
• Repeat this cycle (steps 2-6) for another round or two
• Bring it down to a level between 1-3 to cool down
You did it!
Now, if you’re not exercising at all, just starting a walking program may work best. The idea is to start where you are and take it from there. Of course, check with your doctor first before beginning any exercise program.
Go get 'em!
Photo from here, with thanks.
Categories
Categories
Humanized Health - NEW!
Learn about personalized health from top experts! Check out our fascinating new shows every week, available as videos, podcasts and transcripts.:
Our Bloggers
-
Paula Gallagher
Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
read more.. -
Margo Gladding
Margo's impressive knowledge base is the result of a unique blend of educational and professional experience.
read more.. -
Dr. Neal Barnard
Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.
read more.. -
Dr. Joseph Pizzorno
Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
read more.. -
Debi Silber
Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
read more..
SEE ALL OF OUR BLOGGERS
Invalid password
Enter
Learning Resources
Consultations
Green Initiatives
Pharmacy/Compounding
Humanized Health
Village Green Blog
Stay Connected
Village Green Apothecary
5415 W Cedar Ln
Bethesda, Maryland, 20814
(301) 530-0800
Toll Free: (800) 869-9159
The information provided on this site is not intended to be a substitute for advice or treatment from a qualified physician, nor is it intended to diagnose or treat a health problem or disease. Consult your physician prior to starting any new health program or if you any questions regarding a medical condition.
© 2023 Village Green Apothecary - All Rights Reserved.