High Intensity Training
High intensity training can be a very physically and mentally draining to beginners, but the benefits outweigh everything when it comes to improving cardiovascular disease (CVD). Studies have shown significant benefits in improving blood pressure and reducing fat with high intensity training compared to moderate and low intensity training. Always consult your doctor before starting any type of workout regiment.
High Intensity Interval Training (HIIT)
High intensity interval training or HIIT, is a style of training that consists of working at a heart rate of about 70% of your max. This can consists of short 30 second sprint bursts with a long 3-4 minute rest period and can be performed on almost all cardio equipment.
The benefits of high-intensity interval training might help protect against age-associated reductions in muscle strength and VO2 peak and increases in blood pressure. Guidelines for exercise in healthy older adults should encourage at least some higher-intensity component during walking (Nemoto, et al. 2007).
Sample Workout (beginner-intermediate)
5 sets of 3 minute low intensity (40% Heart rate max) walking or jogging, then immediate following into a 3 minute high intensity (70% Heart rate max) walk or jog.
The benefits of high-intensity interval training might help protect against age-associated reductions in muscle strength and VO2 peak and increases in blood pressure. Guidelines for exercise in healthy older adults should encourage at least some higher-intensity component during walking (Nemoto, et al. 2007).
Sample Workout (beginner-intermediate)
5 sets of 3 minute low intensity (40% Heart rate max) walking or jogging, then immediate following into a 3 minute high intensity (70% Heart rate max) walk or jog.
High Intensity Circuit Training
High Intensity Circuit Training combines the training styles of aerobic, resistance, and high intensity in one program. This hybrid styled workout program can be extremely taxing, but will benefit you in many different aspects. Expect to burn a lot of calories, gain strength, increase basal metabolic rate, increase cardiovascular endurance, and increase lean body muscle mass.
Sample Workout (beginner-intermediate)
10-15 minutes full body warm-up (cardio and light stretching)
treadmill
bike
elliptical
dynamic stretching
or foam roller
3 sets of 8-10 reps to failure, 60 seconds rest after each exercise
underhand cable pull down
chest press machine
shoulder press machine
lateral shoulder raise
leg press
crunches (20 reps)
5 minute cool down (cardio and light stretching)
treadmill
bike
elliptical
static stretching
or foam roller
Sample Workout (beginner-intermediate)
10-15 minutes full body warm-up (cardio and light stretching)
treadmill
bike
elliptical
dynamic stretching
or foam roller
3 sets of 8-10 reps to failure, 60 seconds rest after each exercise
underhand cable pull down
chest press machine
shoulder press machine
lateral shoulder raise
leg press
crunches (20 reps)
5 minute cool down (cardio and light stretching)
treadmill
bike
elliptical
static stretching
or foam roller