High-intensity training is not new; it has been around for a long time. The idea is you get your heart rate up and then bring it down for a certain amount of time. Example, you might walk at a pace of 3.0 on the treadmill. If you were trying to achieve a higher intensity type of training, you might do 3.0 for 4 minutes and then boost the speed up to 3.5 for 1 minute and then return to 3.0. So if you were working out for 45 minutes, you would do nine cycles of this. The science is showing a definite benefit to individuals over 50 as far as aging goes.

However, the group that was measured were already healthy people. It is always best to check with your physician before starting a HIT training program.

HIT training can be adapted to any workout. By challenging the pace and then recovery is where the benefit lay.

Some of the more popular HIT training programs are boot camp type work-outs. However, a yoga workout can become high intensity if the pace is adjusted. Spinning can be High intensity just by changing the tempo. Some of us remember this as interval training. Reaching our peak heart rate and then bringing it down to recovery, only to bring it up again. It challenges all of our systems, but in this work, all systems become stronger. An important aspect to watch for is proper form. When we speed up our workouts, the form can fail, and injury can happen. Being aware of our form during the duration of the workout is paramount to keep the workout safe.

You also need to work up to the level you are asking your body to perform. If you haven't run in 3 years, you will not start out with sprinting. All of your body systems have to be able to adapt to what you are asking for it. You might be able to push through 4 miles, but your shins might end up with shin splints if the pace was too fast or too much at first. Plantar fasciitis is often an injury that happens when we do too much too soon. Which is a significant setback as plantar fasciitis takes a long time to heal. So plan your program for you. Starting at a level that is right for you will benefit you and keep you headed in the direction of your goals.

HIT training is fun and studies say we should try to do it 2-3 times a week for at least 30 to 45 minutes time. Walking is the easiest way to get started with HIT training. Just walk at your normal pace for 3-4 minutes and then speed up for 1 to 2 minutes. Do several cycles, and you can start to reap the benefits of HIT training. Remember check with your physician to make sure HIT training is right for you. For more information about fitness, please contact Kay Colgan, Middleburg Pilates and personal training at 14 S Madison Street, Middleburg, Virginia or call 540-687-6995.