ever been hiit?
TRANSCRIPT
www.southcitybulletin.com.au | October 2015
10
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Almost unheard of 10 years ago, the signifi cant benefi ts of High Intensity Interval Training (HIIT) has become better known outside of elite and
professional uses. Almost common place now within personal training, clients’ results speak for themselves: improvements in general health, weight loss, and strength and fi tness.
So what is HIIT? Generally, it is all about speed and intensity and lasts for normally 20 to 30 minutes. It can be either cardio or strength and uses specifi c types of protocols and timings for different training goals. The most well-known is called Tabata Intervals, which is extremely effective for body fat loss and increasing aerobic and anaerobic fi tness.
This type of training has a high demand on the body, and depending on your fi tness level and bio-mechanics, HIIT is not normally recommended every day. You should consult a fi tness professional prior to starting. They can determine which exercises would be best based on your fi tness and bio-mechanics.
Key benefi ts of HIIT• Shorter workouts
• Greater Excess Post-exercise Oxygen Consumption (EPOC). This can increase your metabolic rate and elevated fuel consumption resulting in greater fat loss for up to 2 to 3 days after exercise.
• Enhanced anabolic (building and repairing) hormones from anaerobic (short bursts)
training, greater Human Growth Hormone (HGH) and less stress hormones, such as cortisol, which is associated with fatigue, breakdown, depressed immune system, higher insulin and higher weight gain.
• Better fi tness and strength gains
• Adds variety to your training
• Reduces overuse injuries
FITNESS and HEALTH with Cameron Corish
Ever been HIIT?High Intensity Interval Training reduces body fat
and increases fi tness
Keep up to date with Cameron’s training of Aidan Lamberth who is running for the Scarlett May Foundation on October 10: www.southcitybulletin.com.au/community/scarlett-may-foundation
Sample Tabata program
Exercise 1 = 20 sec. exercise, 10 sec. rest
for 8 sets = 4 mins + 1 min rest
Exercise 2 = 20 sec. exercise, 10 sec. rest
for 8 sets = 4 mins + 1 min rest
Exercise 3 = 20 sec. exercise, 10 sec. rest
for 8 sets = 4 mins + 1 min rest
Exercise 4 = 20 sec. exercise, 10 sec. rest
for 8 sets = 4 mins + 1 min rest
Total time is 20 mins plus your warm up and
cool down.
Good luck! When you fi nish, you will know that
you have been HIIT!!!
Cameron Corish
Personal Trainer/Holistic Lifestyle Coach
Core Health Coaching
www.corehealthcoaching.com.au
WinThe Brisbane
Health & Fitness Expo
double ticketsIf you are interested in fi tness and exercise,
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24 / 25 October at the Brisbane Convention
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visit www.southcitybulletin.com.au
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