HIIT

HILIT: Want to do high intensity workouts but can't do the impact?

High Intensity Low Impact Training (HILIT) is a style of high-intensity interval training that is focused on getting a person to muscle fatigue and/or target heart rate. HILIT is a just a specific approach to HIIT that reduces the amount of impact involved on the joints during the workout . A traditional high intensity style workout normally includes plyometric moves, which means the feet leave the floor. People who have previous or recent joint injuries, back or joint pain or bone infusions may have trouble doing plyometric exercises without pain, discomfort or even risk of injury. HILIT gives you the benefits of the HIIT, but takes out the impact movements, making them safer for most people.  

HILIT workouts traditionally have you perform an exercise as hard (or fast in the case of cardio moves) as you can for 20-30 seconds, then take a 10-15 second break in between sets. For strength training, this should get you close to muscle failure. With cardio, by the last set, you should be near your target heart rate. 

The benefits of using the HILIT methods is that it gets you close to muscle failure and target heart rate in a shorter amount of time. This is the most time and energy efficient way to workout. Sure, you can reach muscle failure by doing 100 bicep curls with light weights. You can also reach your target heart rate by running for an hour. But as the saying goes "Aint nobody got time for that!" The best benefit to a HILIT style workout is that because it is so efficient, you only need to workout for 20-30 minutes to get the same if not better benefts than a steady state hour long workout (or more). 

Research also shows that HILIT type training has many more benefits than traditional slower to moderate paced exercise. HILIT has been shown to stimulate a significantly higher, total workout calorie burn and EPOC (post workout afterburn) compared to continuous steady pace training. There is also a significantly better increase VO2 max, strengthening cardiovascular output as well as size and number of mitochondria, increasing energy production.

Here is an example of a mixed cardio and body weight strength HILIT Circuit. Remember to work as hard and as fast as you can during the 20 second work period (staying safe with your form). 

High knee march in place 20 seconds, 10-second break for 8 sets. 

Push-ups  20 seconds, 10-second break for 8 sets. 

Lateral shuffle touch  20 seconds, 10-second break for 8 sets. 

Tricep Dips  20 seconds, 10-second break for 8 sets.  

Sumo Squat no jump Burpee (see video clip)  20 seconds, 10-second break for 8 sets. 

Frog Pushups (see video clip) 20 seconds, 10-second break for 8 sets. 

The above is a 24-minute workout. Short, sweet and super efficient. 

Every Fire Team Whiskey® Fitness Caliber Program has a no impact version. So if you have any need to do the no impact version of the Fire Team Whiskey HIIT Workouts, we got you covered with the HILIT version! 

Happy Sweating! 

Copyright 2018. Fire Team Whiskey, LLC. All Rights Reserved. 

 

3 ways you are ruining your workout

As a fitness trainer, I can only shake my head and be dumbfounded about why people sabatoge the time and effort they put into their workouts. Here are 3 ways you are ruining your workout.

#1: Nutrition is the # 1-way people ruin the potential gains from their workout. The assumption of calories in = calories out has long been debunked. Just because you burned 250 calories in your spin class today, doesn't mean that 200 calorie donut just magically disappears in your body. The body is not that simple. It does not operate like a bank account.  The body responds differently depending on the macros you consume. Using the donut as an example, a food high in carbs and sugar releases a torrent of insulin in your bloodstream to manage the spike in blood sugar. Since your body already most likely had a sufficient amount of glycogen stored for energy in your liver, those donut carbs are gathered up and stored as fat. The body is very efficient at saving up plenty of energy and rarely needs that afternoon sugar fix you think you crave because you burned too many calories with your workout. 

#2:  Another way a person ruins their workout is lack of diversity. I have worked in several gyms as a fitness trainer. Every gym looks the same. You have the same people, using the same equipment, doing the same exercises, at the same rate and the same amount of reps. Nothing ever changes. The body adapts very quickly when we workout. Most people look at workouts as just checking the "I worked out today" box. They don't ever challenge themselves, push themselves or work different muscle groups in different ways. I am a big fan of non-traditional workout mixed with traditional. This keeps the body guessing, works different muscle groups and touches upon all the areas essential to total fitness: strength, cardio, flexibility, speed, agility, balance, body composition, endurance, coordination, reaction time and power.  I personally do traditional weight lifting maybe one to two times a week. The rest of the week is a mix of non-traditional with functional fitness exercises. Yoga, TRX, climbing, kyaking, HIIT, tractor tire workouts, swinging hammers, throwing medicine balls, agility ladders, bungee cord resistance work, etc. 

#3:  Lastly, the way many people ruin their workouts is by treating their gym time like a social hour or "catch up on my Netflix" time. Distracted working out is not beneficial. I don't know how many times I have watched people stand and chat, and chat, and chat. 30 minutes go by and not one movement has been made! Or the person so engrossed in their tv show that they are just moseying along on their cardio equipment, not even out of breath. Going one slow pace and not pushing yourself to get close to target heart rate is doing you no favors. 

Copyright Fire Team Whiskey 2018. All Rights Reserved

Reverse Aging: 3 Ways to Turn Back Time

There are three research proven ways to turn back the clock with your health and fitness:  Intermittent fasting, a low glycemic index diet  and high intensity interval training.

Intermittent fasting, which is going without any food or drink (other than non-calorie hydration) for a period of 8 to 20 hours. Fasting triggers something called autophagy in your body’s cells. Basically, you are giving your cells the “break” they need to get DNA debris and waste products out. When they are so busy processing the products of your food being delivered to it, it reduces the amount of time your cells get to repair themselves.  Research shows that fasting is the most effective way to reverse cell age in your body.

Advanced Glycation End Products (AGEs) are the major contributors to cell ageing.  AGEs speed up the aging process in your body and cause damage over time to your organs, your joints, arterial walls and skin. Where do these AGE’s come from? AGE’s are produced when a person has high blood sugar. This doesn’t just happen in people with Diabetes. AGEs are produced any time a person reaches a certain blood sugar high threshold. What spikes your blood sugar? Wheat-flour based foods, sugar, fmost fruit and most grains. Looking up “low Glycemic index foods” is the best way to ensure that your body’s production of AGEs is minimal (your joints and arterial walls will thank you).

Research also shows that HIIT type training has many more benefits than traditional slower to moderate paced exercise. HIIT has been shown to stimulate a significantly higher, total workout calorie burn and EPOC (post workout afterburn) compared to continuous steady pace training. There is also a significantly better increase VO2 max, strengthening cardiovascular output as well as size and number of mitochondria, increasing energy production (and guess what, that mitochondria production makes new cells and large mitochondria makes your existing cells act younger!)

Copyright 2018 Fire Team Whiskey LLC All rights reserved