Stop Being Overweight News

April 08, 2005 781 W - + 16 - 7 Using H.I.T Cardio To Drop Stubborn Body Fat

The Proper Way To Use H.I.T. Training (HIGH-INTENSITY TRAINING) - Guidelines For Beginners
By: Randall Gartman

If you are trying to burn stubborn body fat and you have been exercising for awhile, H.I.T Training may be the ticket. Though H.I.T. Training is not always suited for beginners, H.I.T is not just for the strong willed athlete either. In fact, many people that only have a couple of months of exercise under their belts appear to like H.I.T Training and cardio much better.

Here is a basic rule of thumb that you should adhere to before beginning any H.I.T. Style Cardio.

1. Determine your overall health condition. Being overweight...

The Proper Way To Use H.I.T. Training (HIGH-INTENSITY TRAINING) - Guidelines For Beginners
By: Randall Gartman

If you are trying to burn stubborn body fat and you have been exercising for awhile, H.I.T Training may be the ticket. Though H.I.T. Training is not always suited for beginners, H.I.T is not just for the strong willed athlete either. In fact, many people that only have a couple of months of exercise under their belts appear to like H.I.T Training and cardio much better.

Here is a basic rule of thumb that you should adhere to before beginning any H.I.T. Style Cardio.

1. Determine your overall health condition. Being overweight doesn't necessarily mean you are in bad health so you will need to use some good judgment and of course consult with your physician if you have any concerns. If you are overweight and you don't have any health complications such as uncontrolled High Blood Pressure, uncontrolled blood sugar, metabolic syndrome or heart condition, you are still a candidate for H.I.T. in most cases.

2. Make sure you have a month or two of exercise under your belt before you just jump into H.I.T. Cardio. You don't have to been in great shape to do H.I.T. Style training but your body needs to be acclimated to exercise. Your age and health condition will dictate when you can start in most cases.

3. Properly warm up and stretch for at least 5-7 minutes before beginning H.I.T.

4. Choose Your Style of H.I.T. and mix it up from time to time.

Here are some choices::

Sprinting (outside or treadmill), Bicycling, Elliptical, Stair Step, Heavy Bag, Jump Rope - or any exercise that you can go ''"ALL-OUT"" for 15-30 seconds.

My personal favorites are - Heavy Bag - Elliptical and Jump Rope but you can choose whatever you like. If you have some joint problems, the ELIPTICAL is perfect for most people because there is virtually no impact on your knees, hips or feet.

Okay, here are the keys to H.I.T. -- Go as hard as you can for 15-30 seconds and rest for 1-3 minutes and don't exercise like this for longer than 20 minutes.

If you remember from a previous newsletter, "Chasing The Zone", I showed you how to target your "Target Heart Rate Range (THR)" (USE THIS LINK if you forgot). I told you to find out what your "Maximum Heart Range (MHR)" was and exercise for 30 minutes at 60-80% of that rate.

With H.I.T. cardio, you just go "all-out" for 15-30 seconds and you don't perform the exercise again until you have almost recovered. Let your heart rate slow down to at least 45-50% of your Maximum Heart Rate.

Example: 185 MHR x .45-.50 = 53-93 Beats Per Minute (BPM) - If you have an elevated pulse rate, you may need to let your heart slow down to slightly above your resting pulse rate.

I hope you enjoyed this TipTow For Health eZine.

Remember; you are measured by the foot; with each step you take you are one foot closer to success.

Randall Gartman
Certified Fitness Specialist and
Lifestyle and Wellness Coach
randall@randallgartman.com

 

P.S. By the way, all the calculations above are automatically figured for you when you use the eMpowering Physical Mastery System. NO GUESSWORK OR COMPLICATED FORMULAS TO FIGURE OUT.

Please visit these other sites:
www.randallgartman.com
www.stopbeingoverweight.com
www.telcoachu.com

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this blurb with it: Online Fitness and Nutritional Counselor, Randall Gartman, author of "The the TipTow E-zine," is creator of the home study course, "eMpowering Physical Mastery." To learn more about this step-by-step program, and to sign up for FR*EE fitness and nutritional articles and teleclasses, visit www.stopbeingoverweight.com!

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