I’m feeling particularly refreshed this morning, probably due to a great night sleep and a freaking awesome vinyasa class last night.
It was my first time taking a power yoga class at the studio I’m going to, and I just loved the instructor. Actually, I haven’t taken a power yoga type class in months, and I had to bow out of some of the poses and just resort to child’s pose. No big deal. I don’t care what people think it was dark so people couldn’t see me. I’m really digging making yoga a regular part of my routine. I think I’d like to continue taking one zen-like class and one more intense class each week.
The rest of my day included a visit to my naturopath, where I asked if I could trade my liquid fish oil in for fish oil capsules-
Hooray! No more fish cocktails!
-training some clients, and working in the gym. The highlight of the latter was the door getting stuck from the inside. No one allowed to leave the gym! haha Luckily, we got it fixed in a couple of hours
Although yoga and walking have been my exercise of choice more recently, another form of exercise I love incorporating into both my clients’ and my own workouts is high intensity interval training (HIIT.)
HIIT has been a buzzword in the fitness world for a while now, with HIIT workouts popping up all over fitness blogs from sprint workouts to tabata to high intensity cross fit workouts, but rarely do they have the exact same formula.
A recent study from the Journal of Applied Physiology claims that they have found the ideal HIIT formula – the 10:20:30 method.
The name of the method comes from the 1 minute duration of intensities – :30 low intensity, :20 at medium intensity, and :10 at high intensity.
The program is designed to be done in 3-4 blocks of 5 rounds (5 minutes) with a 2 minute recovery in between each block. This makes the workout nice and short – about 20-30 minutes, but with a high intensity volume.
The highest intensity interval is only 10 seconds, this is because, according to a researcher on the study, 30 second intervals of high intensity bouts were too taxing on the body. The researchers also believe it to be the perfect formula because of its brief, quick bouts, and that the formula could be easily adapted for elite athletes as well as moderate exercisers. In the study, the participants were able to lower systolic blood pressure, LDL cholesterol, and improved their 5k times.
disclaimer: please consult your doctor before beginning any new diet or exercise plan
I think I just felt my hunger kick in. Time to go scrounge up some breakfast
Do you incorporate high intensity interval training into your workout routine?