HIIT Tips for Beginners

 HIIT Tips to Lose Weight 

• Target Heart Rate 50%-- 70% of maximium
• Move & Modify-- to Obtain Target Heart Rate 
• Follow the Low to Moderate HIIT Routine Options
• Prevent Injuries--No Jumping Twists to Joints
• Knee Bends or Squats are in Line with Toes--and Knees Should Never Go Over Your Toes
• Change HIIT Exercises Daily to Work All Muscles
• For Low Impact to Lower Extremities Add 2 to 3 lb. Hand-weights to Obtain 50%-70% of THR
  
• Five to Six Days a Week 
• 20 to 40 Minute HIIT Routines either 1--2 times a day
• Exercise for 20 Minutes Before Breakfast
• Exercise for 20 Minutes Before Evening Meal  
• Listen to Your Body-Drop the "No Pain No Gain" 

Let's go through the above key tips.  The last blog post discussed the importance of determining your target heart range according to your age and the desired exercise intensity level.  I recommend reviewing it, as it is of utmost importance. We all have heard of people who have suffered a heart attack while exercising.  Use the "conversation guideline" (ability to converse while exercising) to assist in determining your intensity level. If you are in doubt about your ability, prior to exercise it is always a good idea to consult your doctor.

I started out adapting or following the low intensity level, and after about eight weeks time gradually progressed to the moderate intensity level of 70% of my target heart rate. Once again if you are older, out of shape and overweight, I think you will be surprised how easy it is to achieve your target heart range. I did HIIT 5 to 6 days a week as my primary goal was weight loss. The below image has some typical HIIT exercises:
 

Source:  HIITACADEMY.COM@HIITACADEMY

When I first started doing HIIT, I joined a fitness center and went to group classes. I lost 15 pounds in six weeks of doing HIIT and following the dietary guideline of 30 to 40 grams of carbohydrate per meal.  For men, or people in the 20 to 45 age group, or an active lifestyle the carbohydrates likely would be more in the 45 to 60 gram range--if they are trying to lose weight.This was not as difficult as I had first thought it might be, as I had control of my time and meal preparation. On week seven, I had a two week trip coming up and I was anxious, as my access to a fitness center would be limited.  I was determined to keep this weight loss permanent!

What to do to make this goal a reality?  I did an internet search and purchased some DVD's with HIIT routines to take with me when traveling. Wow! I was impressed with the quality and the trainers on the DVD's. I recommend, if you choose to buy some, to determine if an instructor models low/moderate and not just high intensity level exercises.  Of course you can always modify any exercise demonstrated, but it is easier when you have a person to follow who is doing the lower intensity level.  What I discovered was at a fitness center the instructors always modeled the high intensity rate, and as a beginner it was challenging to adapt the exercise to low intensity. The instructors on the DVD did a better job of explaining and role modeling than instructors at a fitness center.  Some DVD's I still use once a week are:

• Women's Health Ultimate Fat Burn: Amy Dixon (intensities low, moderate and high)
• Burstfit Fire:  Dr. Josh Axe and Chelsea Axe (intensities of low, moderate and high)
• High Intensity Interval Training (5 complete 10-minute workouts):  Lisa Kinder
• After-Burn Low Impact Series: www.cathe.com

One could engage a personal trainer---but this is expensive for the average person, who may be struggling to just pay for the use of the fitness center.  I think more fitness centers need to include group instructive classes for HIIT beginners who desire to lose weight.

To prevent injuries listen to the instructions given by the instructors on the proper techniques to do the exercises.  Also, remember while we are trying to experience a "muscle burn" sensation with HIIT, this is different from experiencing pain. Our bodies are informing us to alter our activity when pain occurs. Learn to listen to your body as your primary guide for an activity level.  Some primary injury prevention guidelines are: 

1. Bending your knees or squats: Keep knees in alignment with your toes---never extend them over your toes. 
2. Keep good body alignment posture:  For upright exercises imagine that the top your head has a string, which is attached the ceiling.  
3. Avoid jump twists and quick pivots---may be okay for younger and conditioned people 

I learned the hard way. I injured my knee tendons doing a jumping twist, which took three months to heal.  Bummer! I urge you to be careful on jumping pivots that can twist your knee, especially if you are over 40, and perhaps just avoid doing them. Because of this injury I began to do low-impact HIIT, until my knee tendons healed. I discovered with the addition of 2 or 3 lb. hand-weights and complimentary arm exercises my heart rate was in the desired intensity level just doing high knees, toe taps and toe raises. An additional benefit of using hand-weights was that my arm, shoulder and back muscles were strengthened and toned. The arm flab began to diminish. Another way to raise your heart level, if necessary but likely will not be if you are overweight, is to wear a weighted vest during low impact exercises.  

Currently, even though my knee is healed and I don't have any current joint issues, approximately half to one third of my HIIT exercises are low-impact.  I choose this method because, as a sixty year old woman who is doing HIIT five to six times a week and a desire to continue doing HIIT for decades, I want to preserve, protect and prevent any joint problems.

Source:  twitter.com/ohStarz

If desired try these low impact exercises:  https://www.youtube.com/watch?v=YlsGj8v6hPs
Or when injured and need low impact:       https://www.pinterest.com/pin/5981411979920768/

The research states:
HIIT  raises metabolic rates better than most other types of exercises. 

Some authorities state doing exercise prior to breakfast boosts our metabolic rate. Other sources state the time of day doesn't matter, as all exercise will boost metabolic rates and thus burn more calories. As a rule I exercise for 20 to 30 minutes prior to eating breakfast. Not sure if this contributed to my weight loss--but it did discipline exercise--and stopped my past problematic behavior---of never quite getting around to actually exercising. The no food rule until after morning exercise did create an incentive.  

The first seven months, in hopes of re-booting my metabolic rate I did an additional HIIT DVD for 20 minutes, in the late afternoon prior to dinner.
For information on metabolic rates:
http://www.bupa.com.au/health-and-wellness/health-information/az-health-information/exercise-and-metabolism 
I believe the delay of eating breakfast until 10 or 11 am is a factor in weight loss success.  I will discuss the benefits of "short time window" for food intake in the next post.