How to get fit, fast!

What if I told you that you don’t need to spend hours on the treadmill to get fitter and lose weight?

“Its not how long you spend working out but how hard you push yourself” – quote Michael Mosley.

In 2005 researchers at McMaster University in Canada found that subjects who did 30-second cycling sprints over two minutes developed the same muscle cell adaptions as those who spent two hours of long, steady bike riding.

Research shows that HIIT improves muscle tone and strength, helps with fat loss, reduces heart rate and blood pressure, boosts the cardiovascular system, reduces the risk of diabetes and stabilises blood sugar levels.

But what is HIIT? HIIT is High Intensity Interval Training which is basically short periods of intense exercise with rest in between. With this type of training you’ll get maximal health benefits in minimum time. The benefits are similar to twice as much moderate intensity exercise producing many of the same benefits as other forms of exercise in shorter amount of time.

The higher the heart rate the more calories your going to burn and this can be done in minimal time.

Some studies showed that HIIT burnt 20-30% more calories than the other forms of exercise.

HIIT can increase metabolic rate hours after exercise and some studies showed that it was better than jogging for increasing metabolic rate.

With some studies showing that two minutes of HIIT in the forms of sprints increase metabolism over 24hours as much as 30 minutes of jogging. 

I haven’t been to the gym in years, I have bad knees, is HIIT for me?

I often find that clients are put off by the term HIIT, they fear that they will have to do two minutes of exploding star jumping, or squat tuck jumps but this is not the case. High intensity is subjective, if we think about the term “Rate of Perceived Exertion” (RPE) which is a term used in the fitness industry as a quantitative measure of perceived exertion during physical activity. Simply put the optimum level of intensity for exercise depends on the individual.  For example, a high intensity exercise - high knees, for some, marching is enough to get them working at that high intensity level.

Here at Kate Campbell Fitness we pride ourselves on getting to know our individual clients and understanding their likes, dislikes and ability levels.

All classes/exercises can be adapted to suit all levels of fitness. Our expert trainers always prepare progressions and regressions on all planned exercises to accommodate the needs of all of our clients.

Laura Price