DOING H.I.I.T. Workouts and 5 TIPS TO HEALTHY WEIGHT LOSS

Where did H.I.I.T. come from?

High Intensity Interval Training is now an accepted and go to training tool. It is not a new concept. I will tell you how I incorporate it into any workout. 

The H.I.I.T. workout plan came from Paavo Naurmi, the Flying Finn. It is from a Swedish word for speed play, “Fartlek”. Naurmi won 9 Gold medals and 3 silver medals in the 1920, 1924, and 1928 Olympics. The training technique combines long run, short run, walking, and calisthenics. Fartlek or H.I.I.T. running is a paced run mixed with burst sprint runs at intervals during the workout. No stopping, just pace change during the run. This technique conditioned Paavo Naurmi so that he was able to set 26 world records, an amazing accomplishment in any era.

Incorporating H.I.I.T. into my workouts or yours is the same strategy. While swimming I will increase my pace to my best sprint for 2 minutes and then return to my regular pace. I repeat this pattern every 5 minutes during the entire swim. This of course increases my heart rate and changes oxygen flow and the metabolic functions which go along with these pace changes. This plan works with any cardio style workout including walking. I use the same pattern. The weight workout days are done in a similar way, alternating pace and workout routine to create the same effect of a variable heart rate increase and oxygen exchange. 

Here is a plan to try on your weight train days:

5 Tips to Healthy Weight Loss-Ornish Lifestyle Medicine

The following information came from an October 2018 post from The Dr. Dean Ornish Program for Reversing Heart Disease.

1. Choose Plant-Based Low-fat, Nutrient Rich Foods instead of Calorie-dense foods.

An optimal diet for preventing disease and staying healthy is a whole foods, planted based diet naturally low in animal protein, low in harmful fats, and low in refined carbohydrates.

2. Eat small, Frequent, Balanced Meals and Snacks Throughout the Day, but Remember that the Total Calories Count the Most.

The evidence is mixed about whether eating small, frequent healthy meals and snacks affect weight loss. This approach has many advantages, especially for those with diabetes.

3.Stay Hydrated with water, not Liquid Calories.

Studies support the importance of staying well hydrated for weight management and health. Drinking a glass of water prior to eating can also curb our appetite which helps to limit excess calories.

4. Practice Mindful Eating.

Being mindful and aware of what, how, and when we are eating can make a significant impact on weight management, along with making healthy choices that affect our overall health and well being.

5. Practice the Four-Element Lifestyle Approach.

• Fitness: Engage in regular and moderate exercise.
• Stress management: Developing a daily practice and routine is important to reap the rewarding benefits of stress management. The link between our emotional state, weight and overall health is clearly connected.
• Love and Support: Giving and receiving love and support makes us healthier and happier, When we feel better, it is easier to make healthy choices, including the food we choose to eat. Love and support provides us with the need for love and intimacy we long for and often seek out in a bowl of ice cream or a bag of chips in its absence.
• Nutrition: Foods are neither good nor bad, but some are healthful than others. You have a spectrum of choices.

    More information on this program can be found at: http://www.ornish.com/ornishliving.

    Mindful Meditation Note:

Affirmation of God’s Presence from The Presence by Emmet Fox

God is Life, I understand that and I express it.

God is Truth, I understand that and I express it.

God is Divine Love, I understand that and express it.

BE HEALTHY,

Coach Brown