⏱ BENEFITS OF INTERVAL TRAINING #3 ⏱
Increased Cardiovascular Endurance
Next time you’re slogging through your cardio, pick it up—just for 60 seconds. Just one minute of a high-intensity burst during a steady-state workout can boost your endurance and your overall health, according to measures like improved blood pressure and higher counts of mitochondria, (helping to fuel your body and brain). Better yet, that improved endurance will carry over to your more moderate-intensity runs, rides, and other workouts!
⏱ BENEFITS OF INTERVAL TRAINING #2 ⏱
Better Exercise Adherence!
According to studies, people enjoy HIIT far more than vigorous-intensity exercise or continuous moderate-intensity exercise. The benefits of exercise only happen if you do it regularly, and you’ll be more likely to stick to a workout you love than something that is monotonous, unrewarding, or just plain boring!
⏱ BENEFITS OF INTERVAL TRAINING #1⏱:
Burn more calories!
Did you know that HIIT (High Intensity Interval Training) will burn more calories during and after a workout than a continuous aerobic format? The bursts of increased intensity increase your caloric expenditure. You’ll even continue burning calories for up to two hours after exercise due to the effect of EPOC (exercise post-oxygen consumption), a measurably increased rate of oxygen intake following strenuous activity!
Exercise Fights COVID, New Study Reveals
Did you know that even small amounts of exercise can help you fight against a COVID infection? Check out The Washington Post article that outlines this amazing study:
“Men and women who worked out at least 30 minutes most days were about four times more likely to survive covid-19 than inactive people, according to an eye-opening study of exercise and coronavirus outcomes among almost 200,000 adults in Southern California.
The study found that exercise, in almost any amount, reduced people’s risks for a severe coronavirus infection. Even people who worked out for as little as 11 minutes a week — yes, a week — experienced lower risks of hospitalization or death from covid than those who moved about less.”
https://www.washingtonpost.com/wellness/2022/12/21/covid-exercise-hospitalization-mortality/
✅ SMART Goals- Relevant & Realistic
Why do you want to accomplish this goal?
Does it fit in with your long-term plan?
“Losing 10 pounds a week” sounds great, but an impossible goal will leave you discouraged and set you up for failure. Instead, think about why you’d like to lose weight:
Fit into those skinny jeans and feel great
Move better and have more energy during the day
Keep up with the kids/grandkids
Run a faster 5k
Whatever the reason, find the why, foster your motivation, and then focus on how to get there:
Cook 5 meals a week (specific) with at least 3 vegetables (measurable & achievable) that are delicious and still nutritious and that I’ll enjoy making ad eating(relevant).
☑️ SMART Goals- Achievable
As you hone your New Year’s Resolutions, ask yourself if they are a good fit for you:
• Do your goals bolster your health and wellbeing?
• Avoid aiming too high or too low. Find your Goldilocks goals that feel just right for you.
• Start with a small goal and build from it. Each achievement will give you the confidence to challenge yourself further.
Example: Instead of “Run a marathon”, start with going for a walk each day. After a few weeks, try out a run/walk program, then build from a 5k race, to a 10k, and soon you’ll be confident and ready to shoot for that marathon. Small steps for big achievements!