Getting fit is a long game. But hours running or months dieting can be a slog. What if you could take small, strong doses of each? That is where High-Impact Interval Training (HIIT) and Intermittent Fasting (IF) come in: quicker hacks to get your body stronger, slimmer, and healthier. And, they work better!
Running is Endless Torture and I Hate It. There has Got to Be a Better Way
Rather than long bouts of heart-strengthening, fat burning jogging, how about getting it all done quickly with HIIT? There is some debate as to the pros and cons of HIIT (High Impact Interval Training). This article summarizes it nicely. For me, I’ve always hated running since high school with a white-hot passion. It feels like torture to me. Your mileage, literally, may vary. The basic idea is quick stretches of intense work, spaced-out with “active recovery.” Still moving but cooling down.
But I’ve always been fond of the idea of the Italian Tune-up. The (slightly racist) joke is that if you take your high-performance European engine out to empty roads and run it at maximum speed and revs, it will clean-up the accumulated gunk and run better. As it turns out, the metaphor may not be too far off for the body. The basic principle of sports physiology is SAID – Specific Adaptation to Imposed Demands. That is, you get what you ask for from your body.
Low-speed long-distance walking or jogging mainly taps-in to your slow-burning fat reserves, which is good. As you increase demand, more glycogen (carbohydrates stored in your muscle and liver) gets used. Being an unreformed Star Trek geek, I think of them as impulse and warp drive, respectively. The thing is, you don’t stop burning fat as you run, you burn even more along with the warp-drive carbs.
For Me, It’s a No-Brainer: HIIT Wins
Before you begin HIIT Training, you should do what’s called Establishing an Aerobic Base. That means, you have to teach your muscles, lungs and heart that you’re going to be asking more of them. You don’t need any special gear, just walk. Walking briskly (not meandering or sauntering) gives you about 50% of the benefits of jogging, and 1/20th the risk of injury. If you don’t get much exercise, start with just a brisk 20 minute walk, right out your front door.
Walk like you are late for something. Push yourself a little. Go 10 minutes in any direction, then turn around and go back. It’s that easy. Do this 3 times a week, then work up to 4 or 5 times a week. Up your time to 30-40 minutes. Your heart starts pumping more each beat, and your muscles get more efficient at using oxygen. Do this for a couple or 3 weeks and some things will happen: it gets easier, you’ll have more energy and you’ll get bored with it. You’ve established your aerobic base.
Now the HIIT Fun Begins
Walk for 5-10 minutes to get ready, then find a hill. Jog (yes jog) up the hill for about 30-60 seconds, then when you’re out of breath, walk back down. It should take you about 3 minutes while you gasp for air. Back up the hill jogging, then walk back down 2-3 more times. In fifteen minutes you’ve gotten the benefits of at least a one hour brisk walk! Do this 2-3 times a week (less if you are also doing strength training). Thats it! Revving your heart up and down like this has huge benefits to your health.
It will be rough while your body adapts, but adapt it will. It will get easier, and you will feel more awake and alive. Soon you might find yourself running up the hill, and jogging back down. Beats the heck out of a long drawn-out run for me. You will increase your body’s ability to use oxygen (measured as VO2 max) which is, according to science, correlated with an overall decrease in death. Small price to pay for living longer and healthier! It also improves a number of other health markers, and cognitive function and mood also! And, I cannot emphasize enough, involves less running!
Go forth and read “Short Attention-Span Health, part 2: Intermittent Fasting
Changing habits like, oh, moving more, isn’t easy without help. Any habit change, even less intense than this, can be hard. A coach can help you find and glow-up your motivation, and help you keep accountable to yourself. Why not schedule a FREE Discovery Consult and begin to explore just what is possible for you.