Before starting any exercise, you need to clear it with your doctor.
Now that spring is in the air and we are getting more activity with the nice weather along with the year of the pandemic causing most of us to gain weight and become deconditioned, we can be more vulnerable to injury. Most need to do yardwork or are cleaning out the garage and our muscles may not be ready to handle the load placed on them. There is a routine of exercises that alternates high intensity with the same amount of time for recovery. The exercises can be done at your individual pace so as not to cause injury. HITT stand for High Intensity Interval Training. The premise is that you want to get your heart rate up for 20-30 seconds then recover for 20-30 seconds. Doing 4-6 bouts of this high intensity and recovery can be very beneficial to you.
1. HITT may help you burn more calories than traditional exercise, or burn the same amount of calories in a shorter amount of time.
2. Due to the intensity of the workout, HITT can elevate your metabolism for hours after exercise. This results in additional calories being burned even after you have finished exercising.
3. High-Intensity intervals can produce similar fat loss to traditional endurance exercise, even with a much smaller time commitment. They can also reduce unhealthy viceral fat.
4. If you are not very active, you may gain some muscle by starting HITT but not as much as if you performed weight training.
5. High-Intensity interval training can improve oxygen consumption as much as traditional endurance training, even if you only exercise about half as long.
6. HIIT can reduce blood pressure and heart rate, primarily in overweight or obese individuals with high blood pressure.
7. High-Intensity interval taining may be especially beneficial for those needing to reduce blood sugar and insulin resistance. These improvements have been seen in both healthy and diabetic individuals.
An example of the routine could be riding a stationary bike at a fast pace for 20 seconds then a slow recovery speed for 20 seconds. Repeat 4-6 bouts. You could try lunges forward side and back for 20 seconds then march in place for 20 seconds. Remember to do all exercises in a pain free range. Your heart rate will increase with the high intensity exercises and come back down with recovery phase.
If you feel shortness of breath or chest pain or pain in the legs, stop the exercise.
For more information about the HITT exercise routine go to https://www.healthline.com/benifits-of-hitt#TOC_TITLE_HDR_9
If you feel you suffer from any of these issues, contact your local FYZICAL Therapy and Balance Center in Forest Hill, MD today for an evaluation (410) 638-0700.