High intensity interval training first became of interest to me about a year ago. Read this article that piqued my interest, you’ll understand my thinking better. http://www.sciencedaily.com/releases/2010/03/100311123639.htm
What caught my attention immediately from this article was the fact that more could be accomplished with greater effectiveness in less time. Look at the simple routine: 10 one-minute bursts…I could do that. It seemed much more interesting than slugging out 30 minutes of cardio on the treadmill. I like short stories, not novels. The other motivating factor was my changing focus on fitness priorities. Personal fitness goals in the past focused on what was visible in the mirror. Now, the mirror is a relentless critic. Big arm goals have morphed into blood sugar stats; bulk and definition have fallen by the wayside to cholesterol ratios. I’ve decided that the heart muscle, these days, takes priority over the pecs and delts. My simple training philosophy in the sixth decade is this: if the heart muscle stops, all else is irrelevant.
Some Background, Then the Numbers
My normal training routine is different from what you typically see in the gym. I’ve designed my program around a total body workout every session (3 times/week) using opposing muscle groups each set, no rest between sets. I work large muscle groups to smaller as I progress. Everything is accomplished in 30 minutes and can be done in 20 minutes with modifications. By going without rest, cardio is part of every routine. After reading this HIIT article a year ago, I now start every workout with 10 minutes on the treadmill. Walk one minute, run one minute. Heart rate after run goes to about 150. This has become a great warm-up for my lifting routine and the heart rate easily stays elevated now through the lifting. Once a week I add another ten minutes of HIIT to the end of the lifting routine. It’s much harder after my routine to do the HIIT at the same levels than before the lifting workout. The muscles are now pumped and the legs feel like cement, so it’s very mental doing the same HIIT post-workout. 10 minutes of stretching the legs follows.
Blueprint For Wellness
Every year I have the opportunity to save on my health insurance premiums by participating in a program that confirms my healthy status using biometric screening. I visit the local Quest Diagnostics Center annually and am checked for weight, waist measurement, BP, and then blood is drawn for the remaining tests. Check it out…
2016 Numbers
Triglycerides 3.6
Cholesterol 7.6
Glucose 6.8
Diastolic BP 76
2017 Numbers
Triglycerides 1.4
Cholesterol 3.2
Glucose 4.5
Diastolic BP 62
The only significant change to my lifestyle routine in the last year to which I can attribute the change in my numbers is the HIIT. My BMI remained constant, as did my weight and waist measurements. This is not a scientific study. This is simply me sharing with you what are very real and significant changes that, if occurred taking prescribed medications, would be making headlines all over.
There are hundreds of variations of HIIT all over the internet. You already know that I like what is simple and what works. As you can see, for me this simple change has worked. I can’t prove that HIIT was the only cause for the changes, but you can’t prove that it wasn’t.
To Your Health,
Tanata
