Have you gained the “first-year fifteen”? Feeling out of
breath as you walk to your community guide’s house? Want to get beach-bod ready
for the next swearing in party? HIIT can help with that!
What is HIIT? High Intensity Interval Training involves
short but challenging bursts of activity followed by a period of rest. The
athletic community has replicated HIIT into many different regimens such as
CrossFit, Insanity, and boot-camp style classes. HIIT is hardly a new
phenomenon but it’s recently become a favorite among medical professionals and
athletes alike. In 2012, a study lead by exercise physiologist Martin Gibala,
PhD, found that HIIT workouts can provide the same cardiovascular and
muscular benefits in half to one-third the time as typical, longer endurance
workouts[1].
Why is HIIT ideal for PCVs? HIIT cycles typically last
between 20-30 minutes, which is perfect for the hardworking PCV. Workouts take
up minimal space, with most exercises only requiring your body weight, an
interval timer, and a yoga mat or towel. It’s easy to design your own workouts and
the quick pace will keep your mind from wandering. Exercise is also a great
stress reliever. Would you believe me if I said it was fun, too!?
There are tons of resources for HIIT workouts on the
internet. I suggest www.dailyhiit.com
and www.bodyrock.tv to get started. Try swapping
exercises and experiment with work/rest intervals to find what works best for
you. Interval timers are free in the App Store or you can keep an eye on your
digital watch. HIIT may seem intimidating at first, but after a few weeks you’ll
step up to the timer ready to rock!
I like to structure my workouts starting with pure cardio, then legs, arms, and abs. I also pick exercises I can do barefoot because I hate washing my socks (lame argument, I know).
***It should be said that I am in no way a medical
professional, nor have I ever been certified as a personal trainer. I’m just a
fellow PCV who loves to work out! As always, consult your PCMO for medical advice
and treatment before starting any exercise program.
Alex’s Four by Four
Workout
4 cycles of 4 sets of exercises. :45s work/:15s rest. Push
yourself during the work periods. You shouldn’t be able to talk because you’re
working so hard. Take an extra :20s break between cycles. Remember to breathe
deep through your nose and drink water during the :20s break. It’s just you
against the clock, baby! Let’s go!
1.
Squat jumps into streamline
·
Squat low with your buns behind you. Keep your knees
behind your toes. Jump up, fully extending your legs, abs drawn in tight to
your spine. Shoot your arms into a streamline position, one hand on top of the other.
Land gently into another low squat. Targets:
quads, calves, buns, abs.
2.
Curtsey lunge with side kick (optional pichinga weight)
·
Stand with feet hip width apart. Take a giant,
diagonal step back with your right foot. Bend both knees like Sansa Stark curtseying.
Keep your abs contracted so you don’t lose balance. Push your body up with both
legs, slowly and carefully bringing your right leg up for a side kick, toes
pointed, knee facing forward. Bring your feet back to hip width apart and
repeat with your left leg. Targets: buns, obliques, calves.
3.
Push-up with side plank
·
Do a basic push up. Make sure your back doesn’t slouch.
When you push up, rotate your body weight on to your right arm, reaching with
your left arm straight to the sky. Don’t lock your elbow, but try to keep your right
arm straight. Your body should be flat as if you’re up against a wall. Push
your hips up to tighten your obqliues. Hold for 5 secs, breathing steady. Rotate
your body down to a high plank, arms directly under your shoulders. Repeat the push
up and alternate to your left arm. Targets:
abs, obliques, inner thigh, triceps, biceps, chest, shoulders.
4.
2 V-ups, 2 bicycles
·
Lie flat on your back with your arms at your
sides. Contract your abs, bringing your knees to tabletop position and lifting
your flat back to make a V. Keep your arms parallel to the ground. Lie flat
again, repeat. Contract your abs bringing your right elbow to the left knee,
pointing the toes on your right foot. Repeat on the other side. Targets: abs, obliques, inner thigh, back.
(Adapted from an El Camino article)
[1] Gibala, M. et al. (2012). Physiological adaptations to low-volume, high-intensity interval training
in health and disease. The Journal
of Physiology, 590, 1077-108.
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