Star Journal

Top Menu

  • Contact Us
  • Hodag Star Journal E-Edition
  • Subscribe

Main Menu

  • Local
    • News
    • Business
    • Schools
    • Law & Order
    • Arts & Ent
    • Wedding Planner
    • Viewpoint
    • Sports
      • Sports News
      • High School Sports Scores
  • Covid 19
  • Outdoors
  • Wellness
  • Classifieds
    • View Ads
    • Place Ads
  • Our Legals
    • Legal Ads
    • Statewide
  • Obits
  • Lake View
  • Northwoods NOW
  • Living On The Lake
  • Contact Us
  • Hodag Star Journal E-Edition
  • Subscribe

logo

Star Journal

  • Local
    • News
    • Business
    • Schools
    • Law & Order
    • Arts & Ent
    • Wedding Planner
    • Viewpoint
    • Sports
      • Sports News
      • High School Sports Scores
  • Covid 19
  • Outdoors
  • Wellness
  • Classifieds
    • View Ads
    • Place Ads
  • Our Legals
    • Legal Ads
    • Statewide
  • Obits
  • Lake View
  • Northwoods NOW
  • Living On The Lake
Wellness
Home›Wellness›Torch fat with’ High Intensity Interval Training’

Torch fat with’ High Intensity Interval Training’

By StarJournal
February 8, 2019
2405
0
Share:

By Wendy M. Henrichs
Board Certified Chiropractic Pediatrician and Nutrition Counselor

High Intensity Interval Training, or HIIT, is a very efficient type of work out to build endurance, strength and burn fat. You alternate between a high intensity or very fast-paced interval followed by a rest or a low intensity interval. A 2011 study by the American College of Sports Medicine showed that two weeks of high intensity intervals can improve your aerobic capacity as much as six to eight weeks of endurance training. Another study in The Journal of Obesity found that 12 weeks of HIIT reduced body fat and increased muscle mass. There were also substantial reductions in total abdominal trunk and visceral fat, as well as increases in lean body mass and aerobic power. The most surprising aspect of the results was that the subjects’ diets remained the same.

When you look at the body composition of a marathon runner versus a sprinter, what do you see? Sprinters have muscled and lean physiques whereas marathon runners are lankier. If you prefer a sprinters physique and want a work out that is efficient at burning fat, can be done anywhere, improves your heart health, does not require equipment, helps you lose fat not muscle, and increases your metabolism then you may want to try high intensity interval training.

Getting Started – HIIT Basics:

• Pick the type of activity you want to perform; run, row, bike, elliptical, ski, swim, kettlebell swings, burpees, or running in place.
• Pick the length of the high intensity interval (HIIT), remember you will be going all out; choose 20, 30, 45 or 60 seconds.
• Warm up for 5-10 minutes walking at a moderate pace and/or dynamic stretching.
• Start your activity performing two to three minutes at a low to moderate pace.
• Perform the HIIT interval time that you chose.
• Rest for up to one minute performing the activity at a low or slow pace or you can walk in place. Keep moving during your rest period.
• Continue performing the HIIT followed by the rest interval three to five times. If you are in excellent condition you can perform up to 10 intervals.
• Drink plenty of water and cool down with a five-minute walk and 10 minutes of stretching.
• Replenish after your workout with fast acting carbohydrates and protein, such as a banana and peanut butter or something similar. This is very important to restore the glycogen in your muscles, so you have the energy stores available for your next workout.

High Intensity Interval Workouts should not be performed on consecutive days. To get the best results, commit to three days weekly for four weeks. On the off days perform a total body weight training workout or your regular weight training regime. If you really want to amp up your results, eat a clean diet with an abundance of vegetables, lean protein and good fats. You can revisit prior articles for the nutrition aspects of fat loss. You will be leaner, stronger, faster and more fit in no time.

Dr. Wendy Henrichs is a board certified chiropractor and nutrition counselor at Timber Land Chiropractic in Rhinelander. For a complimentary chiropractic, nutrition or lifestyle counseling consultation, visit TimberlandChiropractic.com, Facebook, or call 715-362-4852.

TagsShift in HealthWendy M. Henrichs
Previous Article

This week’s Viewpoint letters from our readers

Next Article

News Briefs

0
Shares
  • 0
  • +
  • 0
  • 0
  • 0
  • 0

Related articles More from author

  • Wellness

    Strategies to de-age, improve energy

    March 29, 2019
    By StarJournal
  • Wellness

    Six mood boosters for better brain health

    April 21, 2017
    By StarJournal
  • Wellness

    February is healthy heart month

    January 27, 2017
    By StarJournal
  • Wellness

    Shift in Health: Discover the benefits of vitamin D3

    April 11, 2022
    By StarJournal
  • Wellness

    Shift in Health: Improve your health and fitness in 2021

    January 27, 2021
    By StarJournal
  • Covid 19Wellness

    Beyond COVID-19: Health and immunity

    June 19, 2020
    By StarJournal

Leave a reply Cancel reply

You must be logged in to post a comment.

About Us


Star Journal is published by Multi Media Channels LLC, N2919 County Road QQ Waupaca, WI 54981.

Timeline

  • May 19, 2022

    Obituary: Constance M. Bloom

  • May 19, 2022

    Teens with character

  • May 18, 2022

    Hodag boys track and field wins GNC title

  • May 17, 2022

    Nicolet College academic success honor awarded to jail inmate

  • May 13, 2022

    First Hodag Park improvements underway

Find us on Facebook

  • Contact Us
  • Hodag Star Journal E-Edition
  • Subscribe
Copyright © 2020 Multi Media Channels LLC.
All Rights Reserved. No part of this publication or any of its contents may be reproduced, copied, modified or adapted without the prior written consent of Multi Media Channels LLC.
×