FIT NOT FAT AFTER 50: A 50-STEP GUIDE TO HEALTH, FITNESS AND WEIGHT LOSS, THAT PROVES OVER-50 DOESN’T HAVE TO MEAN OVER THE HILL by Fox Aylia

Author:Fox, Aylia
Language: eng
Format: epub
ISBN: 9781800495234
Published: 2021-03-27T00:00:00+00:00

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INCLUDE HITT TRAINING IN YOUR EXERCISE PLAN

I know the words that make up the acronym HIIT (High Intensity Interval Training) are scary, and I suspect you might be thinking: I’m over 50 and unfit, HIIT’s not for me. WRONG! HIIT is for almost any one of any age and fitness. That is because you can customise the times of work and rest to suit your abilities.

Essentially what HIIT means is alternating short periods of hard work with specific rest times in-between. The rest times can be longer, shorter or the same as the work times. What’s matters is how hard you work, not how long you work.

When you spend a long time doing some form of exercise — for e.g. running at a constant pace around your local park — it does help your general fitness, but it’s more geared towards improving your stamina and endurance. It’s a different type of training known as Low Intensity Steady State (LISS). There is certainly a place for it alongside (or instead) of HIIT training, but for now we’re going to focus on HIIT.

Here are some suggested work-rest combinations:

If you’re new to exercise and unfit, you may want to start doing each exercise for 15-20 seconds with 35-40 seconds rest before the next.

If you have a rudimentary level of fitness you could try 30 seconds per exercise with 40 rest.

As you improve you might choose to extend the exercise to 40 seconds with 30 seconds of rest.

After that, you could try 45 seconds with 25 seconds’ rest.

And, when you’re really fit, you can experiment with less rest time than work time.

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