I feel like this is another area where there's so much information you don't really know where to start and what's right for you but ultimately, it really depends on your goal - I know
that this is an annoying answer because it's not a quick "you should do this...!"
If losing weight is your main goal, then as much as you might hate it HIIT training is the best because of the demands it puts on the body. It also accelerates improvements in fitness. However it isn't suitable for everyone - especially those with diabetes or high blood pressure.
I know this blog is about cardio but I thought as I talk so often about HIIT I'd give a little explanation on why I love it and why it's so effective.
So, what the hell is it? HIIT stands for High Intensity Interval Training and in short it means quick bursts of really intense work interspersed with small amounts of rest. When you're doing a HIIT workout you are working at your absolute max and should not be able to speak (I certainly can't except to maybe swear a few times), this is different to running or cycling where you can, for the most part, hold a conversation.
**It is also why it isn't suitable for those with certain medical conditions and I would strongly advise anyone who is in doubt to check with their doctor first.**
Why is it so hard?
It's hard because not only are you exercising at an intensity where you're unable to speak but you're also working your body in a particular way that means it produces lactic acid - this is a by-product of the intensity you're working at and causes you to feel that burn which makes you tired and want to stop - ironically however, the more you do it the more tolerant to lactic acid you become, meaning you are less likely to feel the need to stop.
Why is it so good?
HIIT training has been shown to significantly improve your cardiovascular health (heart and lungs 🙂), reduce cholesterol and increase muscle mass therefore reducing fat 👍🙌💪. Simply put: you can get all the benefits of running on the treadmill but in half the time, if that!! Plus you can add in lots of variety with different exercises, rather than doing the same thing over and over.
Anyway, back to cardio! What if you want to get active but either HIIT isn't suitable for you or you just really hate it?! It honestly doesn't matter, HIIT isn't the be all and end all just because I bang on about it!
By far, the single most important thing is that whatever you do it's something you really enjoy, as that'll make it so much easier to stick to. If you'd prefer to run, cycle or swim do it! So long as you're out of breath and getting your heart rate up then you're winning!
In order to maintain health it's recommended that adults achieve 150 minutes of medium intensity cardio a week (that's basically going for a half hour jog every day), or 75 minutes of vigorous intensity a week (HIIT or squash for example).
Try to include some cardio where you're bearing your own weight (running & jumping for example) because this helps to keep your bones strong and reduces the risk of developing osteoporosis as you get older.
Ultimately there's no hard and fast rule about what's 'right' it's more about finding what works for you, what you enjoy and getting that 150 minute weekly goal in. There are different types which are more effective for certain goals but that doesn't mean you have to do them just because you're aiming for something in particular, there are other routes 🙂 - I'm very happy to offer support and advice if you're not sure, just ping me a message via the form.
If you were to consider working with a trainer they would be able to tailor a programme to whatever your goal is, be it increased overall strength, just to feel fitter generally, weight loss or something else. They could help you navigate the world of fitness and guide you to finding a healthy, active lifestyle that you love ❤️. Just make sure that whoever you choose, you really like them and get on well 🙂.
Lastly, I'm currently writing a 4 week HIIT programme for weight loss to share with anyone who wants it. The goal is to kick start your new lifestyle and offer you guidance and support as you find your way. It will include suggested workouts to follow as well as how often, plus some tips on how to maximise your lifestyle change in order to get the best results. If you would like a copy, just email me or fill in the contact form and I'll ping it over to you! 🙂 - all contact information is on the site.
In the meantime, happy exercising and please let me know if you have any questions or would like any advice.
C xx
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