The Holidays are over, it’s cold and snowy outside, and we’re in the middle of a pandemic; It’s only normal to feel a little down. However, a great way to boost your morale is to get your body moving! If your New Year’s resolution was to get in shape and you haven’t found the motivation yet, don’t fret. It’s the beginning of a new month, so it’s the perfect time for a fresh start, and we thought we could help you out. Our athletic trainer Pierre-Olivier Breau prepared a simple but effective program you can start today. Put on your favorite workout clothes, grab your water bottle and start sweating!
Take charge of your cardiovascular health with high-intensity interval training (HIIT)
High-intensity interval training provides more benefits for people with cardiometabolic diseases induced by lifestyle habits (cardiovascular disease, stroke, and diabetes) than low or moderate-intensity steady-state exercise.
Benefits of HIIT :
- Increases V02 max
- Lowers blood pressure
- Increases high-density lipoproteins (HDL)
- Lowers triglycerides and blood sugar levels
- Lowers stress and inflammation
- Improves cardiovascular capacity
- Improves quality of life
The workout:
6-8 x 20 seconds @ 90% HR max with rest @ 60% HR max
How to calculate your maximum heart rate (HR max):
220 – age = HR max
90 % HR max = HR max (bpm) x 0.9
60 % HR max = HR max (bpm) x 0.6
Example :
30 year old :
220 – 30 = 190 bpm (HR max)
190 x 0.9 = 171 bpm (90% HR max)
190 x 0.6 = 114 bpm (60% HR max)
Method:
Choose a type of exercise you enjoy doing; It can be running, biking, spinning, rowing or the elliptical. If you don’t have access to gym equipment, you can also do bodyweight exercises such as jump squats, jumping jacks, burpees, and even jump rope!
Échauffement de 5-10 min :
- 5 min general warm-up
- 5 min warm-up adapted to the type of exercise you will do
Work intervals :
6 to 8 x 20 seconds sprints @ 90% of your maximum heart rate.
Rest intervals :
Walk, light jog, or hops until your heart rate lowers to 60% of your maximum heart rate.
Cooldown :
5 min light jog or walk
How often?
1-2 x week to start, and slowly increase frequency.
Before starting high-intensity interval training, it is important to consult a health professional to ensure that your current condition will allow you to exercise safely.
