High-intensity interval training examples for your fitness tool-kit...

High-intensity interval training (HIIT) is good for your brain and reversing cellular signs of aging. In GNF newsletter, "Your brain on high-intensity interval exercise…” , we looked at studies that focused on the impact of this type of training on the brain and mitochondrial function (mitochondria are the powerhouses of the cell). As promised I am going to provide you with examples of HIIT exercises that you can keep in your fitness arsenal to reap the benefits for your body and brain. Just a refresher on why HIIT is good for your body: "During a HIIT workout, your body can't shuttle enough oxygen to your muscles during periods of hard work. Therefore, your muscles accumulate a “debt” of oxygen that must be repaid post-workout in order to get back to normal. The result: Your metabolism is revved for hours after you leave the gym." Ready? Let’s do this! Tabata Method

Dr. Izumi Tabata
20 seconds high-intensity; 10 seconds rest for 8 cycles
Total training time = 4 minutes
Recommended frequency = 2-4x per week

Tabata Example

Warm-up - 3 minutes
Sprint - 20 seconds
Walk - 10 seconds
Repeat sprint/walk cycle for 8 cycles
Cool-down

Little Method

Drs. Jonathan Little and Martin Gibala
60 seconds of high intensity/75 seconds of low intensity
Duration of workout = 12 cycles / 27 minutes
Recommended frequency = 3x per week

Little Method Example

Warm-up - 3 minutes
Fast cycling at max resistance - 60 seconds
Slow cycling at low resistance - 75 seconds
Repeat for total of 12 cycles / 27 minutes
Cool-down

Turbulence Training

Craig Ballantyne, physiology researcher
8-rep weight training sets alternated with 1 to 2 minute cardio sets
Alternating high-weight/low rep strength training with high-intensity cardio
Maximum - 45-minute workouts combining strength training with cardio
Recommended frequency = 3x per week

Turbulence Training Example

Warm-up - 5 minutes
8-rep set of weight lifting i.e squats to overhead press
Mountain climbers - 60 seconds
Repeat through a full-body routine for 45 minutes
Cool-down

Keep it Simple: The main thing to keep in mind is to do high-intensity work for short periods of time with small recovery time. You can do HIIT with only your bodyweight. Focus on moves that challenge your entire body. You can grab a Tabata app and perform the following for 8 cycles: