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HIGH-INTENSITY INTERVAL TRAINING

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1. Jumping jacks 2. Wallsit 3.Push-ups

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10. Lunge 11. Push-up and rotation 12. Side plank
High-Intensity-Interval Training aka HIIT

Research showsthat high-ntensiy inerval raning (HIT) —workouts
Cadio (s koot doimg the same dhing ke Joging o evcing for your
ihole workout ) n shart, HIT produces brosd rnge of
Dhyailogicar g that eguaes to doing both long run and a weight
e are many varitions of I workows bt you et the most bencfi
e grandiather 20 t speak of I workouts was the 7-Minute
Workout desgned by exrcise physilagissa he Human Performance
Insttute. I includon he e execlsesshown a e and & complted as
Tolows: Begiming withJumping sk, yon o th exercines 35 many tmes
ou do the wall s or 30 scconds and gain rest o 5 seconds. Then, o0
o 25 many pushups s you con for 30
Through al 12 exerines. To s your nasiur,
Throughout cach exercise,th intensity | homsan o et
o your efot should hover ot 0% of yaur | vou 4 uss it
maximum heart rate; this translates to medmum heart rale woull

be 175. Ninely percent of

about 8-9 on a discomfort scale of 1 to 10. | 175 equals 156; this ideal
‘Those seven minutes of exercises should | the rate your heart should
be,ina word, unpleasant. beal per minute during

Research shows that 30 minutes of intense exercise.

HITT three times per week produces the
best results while limiting injury. Interval training pushes the body hard,
soitis important to be fully recovered between
sessions. Take the time to stretch too, For some illustrations of fully-body
stretches see page

Regardless of what shape you're in, remember to listen to your body and
work out according to your current level of fitness and ability. If you are
previously injured, or elderly, or just out of shape, start very slowly. You
might actually require several months to scale up your workout to a level
of intensity that will provide the physiological benefits. Begin with your

best effort and as you gain strength and endurance, you can intensify the
workout by extending the length of the exercise intervals adding weights
(see the Advanced 7-Minute Warkout below, which adds dumbbells to the
Foutine). If you add seconds to an exercise routine, add them
incrementally with a maximum time of 60 seconds (unless your body
building) and add at least an equivalent number of seconds to the recovery
interval too.

Lastly, the 7-Minute Workout isn't limited to the 12 original exercises. In
fact, any routine, if that's all you do, becomes monotonous and
demotivating, so modify your workouts (see Build Your Own Modified
Workout below).

Cautionary note: For those with aging knees and elbows, those carrying extra
weight and those just out of shape, even Jumping Jacks may be a challenge. Ifyou
can'tdo an exercise, say a standard push-up, you can always find an easier
substitute that challenges the same group of muscles like a kneeling or wall push-
up. You can also adjust the rest interval. Instead of five seconds betwveen exercises,
try 10 seconds and make it an 8-minute workout,or rest 15 seconds and make ita
9-minute workout. As you improve and want a more challenging workout double
or triple the ength of the warkout, but unless you are trying to develop the.
musculature of a body bulder, extending the duration of the workout longer than
30 minutes doesn't appear to imprave the benefis.Just give it a go!

Build Your Own Modified Workout

Choose an exercise from each of the four groups below that you can do
successfully using proper form, without pain. (Note that they are not
organized in terms of difficulty.)

Once you've picked your cardio, lower body, upper body and core
exercises, repeat the sequence of exercise and rest three times (for a total
7-9 minutes). If you want variety, you can choose different exercises for
round two and three — just make sure you stick with the correct order of
exercise groups. Note that there is of course cross over of muscle groups
with many of the exercises and the cardio value of any exercise that is nota
“hold" (like a plank or the wall sit) increases as you increase the number of
reps per session.

Even if you pick the easiest exercise for you, the key is to push yourself
really hard for 30 seconds, so that you get the full benefit. It should be
challenging, but not painful. Over time you should be able to perform
these routines with smooth, athletic coordination. Repeated, say, every
other day, the routine will make you healthier, stronger, less prone to
injury and athletically more capable.
Lower Body

1

march steps

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lunge step-up. jumping lunge

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Cossack squats haltjack squat
Upper Body

Core

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bakamhhc\dp\ plar k valk outs. ised leg circles
suporman extensions

plank arm raises.

sido bridges.

altemating leg planks

back extensions,

plank roles
What are the advantages of high-intensity interval
training?

« Burns more calories during a workout than traditional
aerobic/cardio training,

One study found that 30 minutes of HIIT burned 25-30% more calories
than the equivalent time spent weight training, running, or biking. Another
study showed that 27 minutes of HIIT three times a week is equal to 60,
minutes of jogging five times a week.

« Burns more calories after a workout than traditional aerobic/cardio
training.

After an exercise session, oxygen consumption (and thus caloric
expenditure) remains elevated as the working muscle cells restore
physiological and metabolic factors in the cell to pre-exercise levels. This
translates into higher and longer calorie burning after exercise has
stopped. One study, e.g, showed that just two minutes of HIIT exercise
elicits 24-hr oxygen consumption or "after burn" similar to that of 30 min
of continuous endurance exercise,

« Boosts fat metabolism without muscle loss
By combining cardio exercises with weight training (the weight being
your body) muscle mass s preserved while still shedding weight.

« Reduces visceral fat and helps lower your blood sugar levels

Visceral fatis a type of body fat that's stored within the abdominal cavity
and is located around a number of important internal organs such as the
liver, pancreas and intestines. It can also build up in arteries. The higher
the amount of visceral fat a person stores the more at risk they are for
health complications, including insulin resistance, type 2 diabetes, heart
disease and colorectal cancer.

« Reduces heart rate and blood pressure
HITT improves vascular function by increasing the flexibility and
elasticity of arteries and veins, which can lower blood pressure.

« Naturally stimulates production of human growth hormone (HGB)

Human growth hormone has been known to improve physical capacity of
individuals through stimulating collagen synthesis in the skeletal muscle
and tendons, increasing muscle strength and improving exercise
performance as a result
« Reverses age-related muscle decline

HIIT causes cells to make more proteins for their energy-producing
mitochondria (their powerhouses) increasing their size and number. This
in short, translates into anti-aging benefits at the cellular level in skeletal
muscles.

« Improves maximal oxygen intake or VO2 max

V02 max is the maximum amount of oxygen your body can use in a set
amount of time, and it's dependent upon how many red blood cells you
have, how adapted you are to endurance activities, and how much blood
your heart can pump - essentially, an athletes V02 max score is generally
considered by exercise physiologists to be one of the best indicators of the
athlete’s cardiovascular fitness and aerobic endurance. HIIT increases V02
max more efficiently than other exercise regimes.

« Helps build endurance

HIIT adapts to the cellular structure of muscles enabling you to increase
your endurance while doing any type of exercise. In one study where
people participated in HIIT for eight weeks, the results showed that they.
had doubled the length of time they could ride a bicycle while keeping the
same pace,

« Strengthens muscles throughout the body
Traditional cardio or endurance workouts improve overall fitness and
health, but typically do little to improve muscular strength other than in
the legs. HIIT, in addition to strengthening the quads and glutes, also
engages smaller, often overlooked muscles in the back, abdomen,
shoulders and hips that, when neglected and weak, contribute to back,
neck and knee pai

‘The Bottom Line:

« Maximum health benefits in minimal time

Within a time commitment of no more than 30 min per session, high
intensity interval training has been shown to improve aerobic capacity,
skeletal muscle oxidative capacity, exercise tolerance and markers of
disease risk after only a few weeks in both healthy individuals and people
‘with cardio-metabolic disorders. HIIT is perhaps the most time-efficient
exercise strategy to improve metabolic and cardiovascular health, body
composition, and athletic performance.
The Advanced 7-Minute Workout

Remember to wisely gauge your body's tolerance to the physical stress
and take into account the feedback you're getting from your body to
calibrate the intensity and frequency of your workout.

Each exercise should be followed by an interval of rest, generally
between 5 and 15 seconds long.

1. Reverse Lunge - Elbow to Instep With Rotation - Alternating Sides
30 seconds

Extend your right leg behind
you,with let knee bent and

right hand on ground

(the reverse lunge), -~
Bend left arm and bring inside

front of left knee, then raiseand & - Y -
point right arm and chest

skyward (rotation).

Place both hands on ground while straightening both legs and flexing ankles
Feturn to standing position

Repeat with leftleg and right arm. Repeat.

2. Lateral Pillar Bridge (left)
30 seconds

P o o . g (S

3. Push-Up to Row to Burpee
60 seconds

Position self aver both

dumbbels,legs extended - 2
back Do push-up - g [
Lift and lower right 3 o
dumbbell, then left e t o

dumbbel (a5 f rowing).

Rapidly pulllegs forward. “" .«

e il (s

Jump forcefully upward - 0

{completinga hurpee). o

10
4. Lateral Pillar Bridge (right)
30 seconds

Lic on right side. Lift side offground. .

«
Poin et arm tovward . o A,

5. Single-Leg Romanian Dead Lift to Curl to Press
30 seconds each side

Hold dumbbelsat hips
Lean forward,balancing on o
leftleg while extending. v r .
vight leg back (ak the

Remanion dead i), « Do
Return to start positon. ¥ >

Curl dumbbellstoward

chest (the curl)

Raise both dumbbellsover e - -
Head (the press)

Lower weights to chest. Lower weights to hips and resume stating position
Repeat for rightside. Repeat.

F

6. Plank With Arm Lift
30 seconds

Assume push-up posiion
(also known a5 a plankc). -
Utoncarm ntontotyon, i
Lower.Lifcther arn. [
Repeatrapidy,

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7. Lateral Lunge to Overhead Triceps Extension
60 seconds

Stand straight, holding e °
dumbbells at shoulder

height. Take big step to right
side, bending right knee
while keeping leftleg
straight (a lateral lunge)
Return to upright.

Lift dumbbells over head. a8
Lower them back toward shoulder. Step to other side. Repea.

1
8. Bent-Over Row 60 seconds

Holding dumbbells, lean forward, e ~ -
Knees bent, back straight.

Liftane dumbbell untl it reaches

chest height (as i rowing). Lower. il i
Liftdumbbell on other side and - - -

lower. Repeat on each side while
maintaining bent-over position,

Full Body Stretches

1.The Ramneris Sosch

2.The Standing Side Stretch

;

3.The Forward Hang

}

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—

() Step your right foot forward and lower into 2
lunge, placing your fingertips on the floor or on
two firm cushions If your hands don't reach,

(B) Breathe n, then, in one motion, exhale as you
straighten your right leg.Slowly return to the
lunge position. Repeat 4 times. Switch sides,

(A) Stand with your feet together and your arms
stralght overhead. Clasp your hands together, with
your fingers Interlaced and pointer fingers extended.
Inhale as you reach upward.

(5) Breathe out as you bend your upper body to the
right. Take five slow breaths. Slowly return o the
center. Repeat on the leftside,

() Stand with your feet hip-distance apart and your
knees slightly bent. Interlace you fingers behind your
back. (1f your hands don't touch, hold on to a dishtowel)
Breathe in and straighten your arms to expand your chest.
(B) Exhale and bend at your waist,letting your hands
stretch toward your head. Hold for five deep breaths.
4.The Low Lunge Arch

A

A= &

8 =

5. The Seated Back Twist

Switch sides.

6. The Bound Angle

AP

() With your right foot,step farward ino a
lunge and lower your left knee onto the floor:
Bring your arms in front of your rightleg and

floor
(5) Breathe n a5 you sweep your arms.
overhead, stretching as far back as Is
comfortable. Take five deep breaths. Switch
sides.

/) ook thumbs ogethe, pals cinghe
|
LS

(A)Sit on the floor with your legs straight. Bend
your right knee and step your right foot aver your
leftleg. Put your right hand on the floor, fingers
pointing outward, for support. Bend your left elbow
and trn to the right, placing the back of your arm
against your right knee. Inhale as you st tal

(B) Breathe outas you twist, pressing your arm into
your leg and looking aver your right shoulder. Hold
for five breaths, then slowly return to the center

(4) Siton the floor with your legs straight.
Bend your knces and bring the soles of your feet
together,ltting your knees drop toward the ground.
Hold your shins as you inhale and stretch your chest
upward.

(5) Exhale as you hinge forward from your hips

(without rounding your back) and place your palms on the ground. Hold for five

slow breaths.

13
Prepared by
‘Wisconsin Books to Prisoners
by request from prisoners in Wisconsin
-2018-