
FEEL GREAT IN YOUR LBD/TUX THIS FESTIVE SEASON WITH HIIT
December 2, 2014
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By Mark Wood, Head Training Tutor at British Military Fitness
The festive season is in full swing and party calendars are filling up quicker than a stocking on Christmas Eve, meaning it’s that time of year to be dressed up to the nines. In reality, we can all look great with the right clothing, but most of us have to feel great in order to believe we look the part. And it’s not just the ladies that have to worry about looking good in that little black dress (LBD), the gentlemen of this world like to look and feel equally as good as they slip into this season’s tux wear, dressing to impress colleagues and friends alike with a confident Bond-esque swagger. And whether you have a little weight to lose or a lot, it’s best not to reduce your calorie intake to less than 1200 calories a day. My solution to helping you feel great and wear your tux/LBD with confidence this Christmas season is High Intensity Interval Training (HIIT) and here’s why.
Now HIIT is not a new form of exercise, we have seen some astonishing results dating back to the early 1900’s when, Paavo Nurmi, a Finnish athlete, used interval training in his preparations leading into the Olympic Games where he won several gold medals! However, it is certainly still a very popular way to get fit, especially if you are short of time and want a challenge. It involves alternating bouts of both high and low intensity exercise to increase the amount of high intensity work performed. The low intensity, or rest period, allows for buffering and clearing of lactic acid from the blood, which then allows you to perform another bout of high intensity work.
Generally we see HIIT used to improve performance, body composition as well as providing the obvious health benefits. Unfortunately for you partygoers, the main man ‘Q’ isn’t supplying your James Bond style tuxedo; so none of the above benefits come directly through the purchase of clothing!
Here are a few things to consider when it comes to hitting the pre-Crimbo HIIT sessions:
Energy system demands
Once you have picked a goal you are working towards, you must decide which energy system you want to task. The relationship between duration, intensity and rest is very important to ensure you are sticking to the goal you set out to achieve.
Exercise selection
Stick with the simple exercises that involve multiple joints and large muscle groups to see the best results.
Frequency of training
Start with one HIIT session per week if you are new to this method. Following this, aim to build up to three or four sessions per week to see maximal results in your training.
Here is an example HIIT session you can use – remember to maintain good form throughout the circuit and don’t stop in between exercises or it defeats the object of HIIT!
- 10 press ups
- 10 squat thrusts
- 10 squat jumps
- 10 burpees
- 10 star jumps
- 4 x 40m sprints
Have two minutes rest between circuits and try to repeat the circuit a total of five to six times and this will help to put you in good shape in a short space of time – ready for the festive fun!
All British Military Fitness sessions are based on the principles of HIIT, but rather than just training on your own, we incorporate individual, partner and team exercises, focusing on speed, strength, agility and stamina, all in one 60 minute session, including warm up and cool down. Great for those who need the additional motivation!