Wow! Can you believe it’s September already? We’re up to #9 in our Do One Thing series!
To review… We’re looking at the importance of focusing on ONE GOAL, that SEEMS POSSIBLE in order to succeed in making changes that last.
#1 – Drink Water
#2 – Exercise
#3 – Sleep
#4 – Eat Real Food (and Less Sugar)
#6 – Eat Slowly. Stop at Satisfied.
#7 – Focus on Strength Training
#8 – Get Your Vitamins
And now, this month – we’re going to incorporate HIIT (High Intensity Interval Training). I’ve written about this a couple times here, so for some this may be review.
HIIT
Don’t let the letters scare you. It’s really quite simple.
With ANY cardio exercise, simply alternate between pushing yourself almost-as-hard-as-you-can and recovery phases. For however long you’d like. The intense phase can be anywhere from 10 seconds to 5 minutes, and the recovery is usually equal to or longer than your work phase. It’s totally up to you.
Once you’ve experimented a bit and know what your body is capable of, I’d suggest trying to at least loosely plan it out somewhat. Otherwise, you’ll likely end up giving up sooner than your body could because your mind will be telling you to stop.
Even if you’re doing low-impact cardio, you can still alternate the intensity. It’s better to challenge the body with surprises than lull it to sleep with a mind-numbing steady-state cardio machine workout.
And here’s the beautiful thing with high-intensity exercise… Your body continues to burn fat after you stop! In the 24-36 hours after a HIIT workout, your resting metabolic rate increases.
As opposed to those leisurely, magazine-flipping cardio machine sessions… once you stop there, it’s right back to your body’s regular metabolic rate. Burn extra energy for an entire day afterwards? Sounds good to me!
While taking a stroll outside will definitely help improve your mood, it’s the euphoric rush after high intensity sweat sessions that keeps so many returning to their workouts day after day. Think of it as your naturally built-in exercise motivation.
Up the Intensity
I hesitate and say this gently…When your daily exercise routine consists of nothing more than pedaling away on an elliptical while flipping through a magazine, it’s no wonder you “just don’t like to exercise.”
Don’t get me wrong, some days, that’s the perfect type of workout. Way back when, I used grade papers while cycling on a recumbent bike on days when I just needed something simple.
I realize reading a magazine or watching the built-in TV screens if you’ve got a snazzy machine, help pass the time. But, then, I’d have to ask what your purpose for exercising is. Hopefully it’s more than just “to pass the time.”
I know there’s more to this verse, but Colossians 3:23 sums it up for me:
Whatever you do, work at it with all your heart.
And I always go back to Ephesians 5:15-16a (ESV) when thinking about workout efficiency:
“Look carefully then how you walk, not as unwise but as wise, making the best use of the time…”
If you’re ready to give it a whirl, here are some HIIT style exercises to try: http://everydayfaithandfitness.com/tabata-workout-cardio-strength-core-sets/
Just remember… Life is about much more than working out. But it’s so important for being healthy and prepared to do everything else we’ve been called to do. Let’s use our time wisely – and know that you can get a super effective cardio workout done in less than a half an hour. It may just be the best-spent 30 minutes of your day!
Everyday Faith + Fitness 