I am now a HIIT fan. HIIT-what, you say?
HIIT stands for High Intensity Interval Training. I’ve done fartleks (speedplay) before in Cycle 1 and I think the principle is the same: you push as fast as you can in short burst (cycle, run, climbing stairs etc), then you recover, and repeat. More about HIIT below.
There’s another Run happening in March called Run For Sight, it’s a charity campaign to collect money for a community eye centre. Details below, and in case you missed previous posts, I list down upcoming Runs in Feb and Mar taking place in KL or Selangor that are still open for registration:
- (NEW) Run For Sight, 11 March 2012 (Sunday), 7.00am, Dataran Putrajaya, RM40. Details and registration here.
- One Vision Run 2012, 26 Feb 2012 (Sunday), 7.30am Padang Merbok, Jalan Parlimen, KL. Fees between RM10-40. Details and registration here.
- Rotary Club Klang Jogathon, 26 Feb 2012 (Sunday), 8.00am, Padang Sulaiman Klang, RM35. Details and registration here.
- Brooks Half Marathon (5K, 10K, 21K), 11 Mar 2012 (Sunday), 5.30amNational Stadium, Bukit Jalil. Fees between RM28-65. Details and registration here.
Other updates for this week:
- Pretty in Purple. Yesterday I had some errands to run and while waiting for the bank to reopen after lunch, we decided to nip into a mall and get me some new gear. I decided on a pair of 3lbs neoprene freeweights – nice and sturdy and just the right weight to help bring more intensity to my workout. So, I am giving the 500ml water bottle the boot. Prices differ depending on weight, mine was RM13.80 each.
- Also bought a new yoga mat. Since I am doing quite a bit of running outdoors, I like to do the stretches while I am outside too so the mat is handy. Priced between RM30-100++. You can buy cheaper ones in places like Guardian pharmacy and the sports section in Jusco.
- I was a little bit tempted by the 3lbs medicine ball (RM25) and Reebok’s foldable mountain bike (it was on display!) but decided I have more than enough gear for me at this point of time.
- Helped my sister to buy a new pair of running shoes, she is going with Reebok. The shoes feel great and comfortable, and best of all it was at 50% discount. If you wanna get yours, the store we went to is the one right in front of Starbucks on the Ground Floor of Jaya Jusco Bukit Raja. I don’t remember the name. They are having a 10-50% sale on lots of stuff. The staff is a bit inexperienced so know what you want before you go in coz asking them for advice would be useless.
- Night munchies. I am only beginning to wrestle my night munchies demon. Due to my erratic sleeping pattern, I tend to get hungry around 2-3am and would prowl the dark kitchen for something to munch. Luckily there is no cookies or crisps lying in the house; unfortunately there was some butterscotch bread so I had that with lots of butter. The bread is all gone now and I hope it won’t reappear because temptation may be too great for me to conquer. But those wise people are right, the best way to avoid unnecessary snacking is to remove those foods from your pantry altogether.
- HIIT hits the spot. I’ve mentioned before that my running thing has attracted a small group of old friends who are keen to start running. We try to meet once a week over the weekend so that we can run together. This week I decided to try a little aerobic HIIT instead of running. I first read up about HIIT on Health Habits, a website maintained by Douglas Robb, a personal instructor, fitness blogger and author, a competitive athlete, and a student of nutrition and exercise science. Click the link to get more info, sample workout and HIIT intensity progression chart that you can use to “design” a HIIT session that works for you.
- Here are the basics of HIIT – Aerobic Training Program:
- You try to work as hard as possible for the assigned time period.
- Each workout is made up of an equal number of short duration sprints and longer duration recovery periods.
- During each sprint, you try to pedal/run/climb as fast as you can.
- We decided to climb the staircase as our first HIIT workout, followed by body weight exercises and some core balance moves. It was great! I haven’t had a rush like that for a very long time. I am definitely going to try to include 2 HIIT sessions in my weekly routine.
- This is the HIIT intensity progression chart that Doug shares in Health Habits. I am just starting so this week is considered HIIT 1 where I will accumulate 20mins of HIIT (red bar); and I choose the 1:9:Sprint:Recovery Ratio (yellow bar) intensity. Next week I should accumulate 40mins of HIIT by doing 2 different HIIT workouts; and so on, you get the picture.
- The program can be modified by:
- Lengthening or shortening the duration of the sprint portion.
- Lengthening or shortening the duration of the recovery period.
- Lengthening or shortening the duration of the entire HIIT workout.
- Increasing or decreasing the intensity of the exercise.
- Increasing or decreasing the number of workouts per week.
- Changing exercises.
Mix and match! That’s my kinda workout. Go to Doug’s website to see the exercises that he recommends where he links videos to show the right way to do it. There’s also HIIT Resistance Training for those who are more into weights; as for me my poison of choice is running so I will stick to that for time being.
This is how I look like in Week 9, taken after my HIIT session. Pardon the cam-whoring pose. I couldn’t find the digital camera so have been using my phone (or the web camera) to take pics and there wasn’t anyone around the house to help me with it.
Anyway, my body is *finally* responding to all the running (fuh!). The arms area is looking good – it seems to be little toned than before. Still got lots of work to be done coz the muffin top and chubby cheeks ain’t going away by themselves. See you next week!
Positive affirmation, positive affirmation, positive affirmation.
I love running, I love running, I love running.
I love HIIT, I love HIIT, I love HIIT.
I lose weight, I lose weight, I lose weight.