#AN UNEXPECTED MESSAGE LEGION PLUS#

You'll then give yourself a longer, 30- to 90-second break before repeating the entire circuit. Instead of doing one exercise for two or three sets, resting, and then moving onto the next exercise, you'll want to do three to four exercises back to back with minimal to no rest in between.

If you're doing more strength training with multiple exercises, Donavanik says the format changes a bit to become a HIIT circuit. To make things more challenging, you can also try a two-to-one work-to-rest ratio, where you go hard for 40 seconds and then take an active recovery for only 20 seconds (then repeat). That means you'll engage in high-intensity movement for a certain amount of time, followed by a period of rest for the same amount of time.ДЇor instance, you might do 40 seconds of sprinting, high-resistance/speed biking, or speed walking, followed by a 40-second recovery break, then repeat this cycle (40 seconds of high-intensity effort, 40 seconds of rest). There are various ways to do HIIT, but Donavanik likes using a one-to-one work-to-rest ratio when doing cardio like running, walking, or cycling. And for some, doing high-intensity intervals while running can also be hard on the knees, ankles, and hips. 'If you aren't used to running, doing it in the form of HIIT will take a toll on your body and make it hard to recover from your workouts,' Matthews says. Matthews notes that if your primary activity is running, and you want to try HIIT, one tip is to start HIIT on an exercise bike versus running, at least in the beginning. Then once you've done this for a few weeks, you can start doing HIIT. Begin by doing regular, low-intensity cardio (brisk walking, light biking, swimming, low-impact workouts) to prepare your body for the physical demands of HIIT, Matthews says. That said, if you've been sedentary and are just starting an exercise program, you'll want to build your way up to doing serious HIIT workouts. Of course, you should always talk with your doctor before you start any type of intense exercise, but you may be surprised how well your body tolerates HIIT. 'Studies have shown that HIIT is well-tolerated in people with heart disease, diabetes, obesity, and in cancer survivors,' Matthews says. While HIIT is often used by elite-level athletes, it's a form of exercise that absolutely anybody at any fitness level can start doing and benefit from. 'It pushes you out of your comfort zone and improves your resilience, which has positive downstream effects on every area of your life,' Matthews says, adding that traditional cardio doesn't hold a candle to HIIT when it comes to building grit.

#AN UNEXPECTED MESSAGE LEGION PLUS#

He points to a study conducted by researchers at McMaster University who found that just three HIIT workouts a week for two weeks-a total of 15 minutes of actual intense intervals-was enough to show marked improvements in endurance and enzymes responsible for powering muscle contraction.Д«ut there's another unexpected plus to doing HIIT workouts. It's also a fantastic way to build your cardiovascular fitness in a short amount of time, says Mike Matthews, certified personal trainer in Clearwater, Fla., founder of Legion Athletics and author of Bigger, Leaner, Stronger. 'A HIIT workout leads to higher calorie burn in far less time than steady-state cardio and/or traditional strength training,' Donavanik says, which means you get more health benefits in a shorter amount of time.

For starters, it's an extremely efficient type of exercise. While this may not exactly sound like the most fun workout, it does come with a long list of pay-offs. RELATED: 8 Ways to Start a Fitness Routine You Can Stick With Why HIIT is so good for you You can do HIIT, by the way, solely with cardio, just resistance training, or both. 'A rule of thumb is the harder the intensity, the shorter the workout,' Donavanik says. You'll see 45- to 60-minute HIIT workouts, but these are structured to allow for extra recovery time throughout. 'During this workout, you spike the heart rate to near max levels of exertion (70 to 90 percent of max heart rate) followed by a brief period of activity recovery (55 to 65 percent max heart rate) or complete rest,' says Mike Donavanik, certified strength and conditioning specialist and celebrity trainer in Los Angeles, and the founder and CEO of Sweat Factor.ДЄfter a short warm-up, you cycle through this pattern for the duration of your workout, which might last 20 to 45 minutes-although 20 to 30 minutes is the sweet spot. HIIT-which stands for high-intensity interval training-is, simply put, a type of workout that alternates between hard (high-intensity) and easy work.

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