T I S A Jae v e s e "‘é”:‘i‘@ HIGH-INTENSITY INTERVAL TRAINING L= o » FOR ALL LEVELS OF FITNESS « \ T e 1. Jumping jacks 2. Wallsit 3.Push-ups P — o sauss R spams . ghkncos ning e g S 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 s 47 24 lunge step-up. jumping lunge i Cossack squats haltjack squat Upper Body Core ;1 e abow lark ol Q\ . 4 \‘ «@ 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, - A 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 } 12 — () 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-