Carolina Fitness Magazine - The Christmas Abbott Issue Fall 2015 | Seite 5

HIIT delivers more than just the desired outer physical changes that
we hope for–weight loss and increased muscle tone. There
are a number of internal health benefits including lowered blood

pressure, lowered resting heart rate, improved
cardiovascular health, and improved insulin sensitivity.

Studies have even shown that HIIT, scaled to suit individuals who
have had heart attacks, can be beneficial to their rehabilitation.
I think the greatest issue with HIIT is proper implementation.
Many people don’t know what HIIT is or how to start their program.

So here are a few tips on how HIIT should be done.

Pick an exercise or a few
exercises that you enjoy and
that you can do with good
form. Make sure that these
exercises challenge you and
that they get your heart
rate above 60% of your
estimated heart rate max
(220-your age).

HIIT is all about timing.
Determine your work and
rest intervals. If you are just
starting your HIIT program,
you might want to begin
with shorter work and rest
periods. For example, your
work period could be 20-30
seconds with an equal 2030 second rest period. For
more advanced individuals,
you may want to start with
a work period of 45 seconds
to one minute with a rest
periods half the time of your
work periods. Play around
with the time to see what
works best for you.

Get to work! Set your timer
and go! It’s that simple. Your
HIIT workout should last
20-30 minutes. It should
be challenging but not
impossible. If it’s too hard
then try adjusting the time
and give yourself enough
rest before the next set.

If you’re serious about your health and fitness I make sure
HIIT is a part of your exercise program. If you want to lose
weight, HIIT may be part of your solution.
This type of training is integral in attaining and maintaining
optimal physical health. By following the steps above you
can start your own HIIT program. I encourage all of my
clients to do some form of HIIT and I encourage you to do
the same.
Be well!

Christopher Surratt, EP-C, CPT
Carolina Fitness Magazine 03