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4 Ways Women Can Incorporate HIIT in Their Workouts

High intensity interval training (HIIT) is so effective that it doesn’t need to be done every single day. In fact, you can incorporate a session of HIIT in your normal workouts without having to deviate too much from your training plan.
Let’s look at a few ways to add some HIIT in your normal workouts.

1. Short bursts of speed during the cardio sessions

Let’s assume that you love your steady state cardio and spend 45 minutes on a stationary bike. While steady state cardio does burn calories during the workout itself, once you get off the bike, the calorie burning will taper off and stop.
HIIT, however, will raise your heart rate into the maximum heart rate zone. When this happens, your body will enter a state known as excess post-exercise oxygen consumption. Your body will be in calorie burning mode for hours after the workout session ends.
That means, you’ll burn more calories overall and lose weight faster. To incorporate HIIT into a normal steady state cardio session, you only need to ‘go hard’ during the last 10 or 15 minutes.
Following the earlier example, it will mean that during the last 10 minutes of your stationary bike session, you will go all out and give it your best effort. So, you will cycle as fast as you can for 1 minute and rest for 1 minute. Do this 5 times and your last 10 minutes will be exhausting.
You’ll be perspiring like crazy. Your heat rate will be up and you will be in fat burning mode for 10 to 14 hours. This is how you add HIIT to a normal cardio session. It could be a treadmill session or swimming. Whatever it is, the last 10 or 15 minutes MUST be executed with maximum effort. There must be no gas left in your tank.

2. Short HIIT bursts during weight training

The same applies to weight training/resistance training. Instead of slow, controlled repetitions, spend the last 10 or 20 minutes doing reps as fast as you can with good form. It’s important to note that you must NEVER sacrifice form for speed. Jerky, haphazard reps might leave you injured and they’re just not effective for building strength.
With good form, you may wish to do your push-ups or deadlifts or lunges with speed and minimal rest between sets. If you do lunges at full-speed for 45 seconds, you’ll rest for 15 seconds and move on to the next exercise and so on. Try and keep it a full-body workout.

3. Twice a week will do

If you’re doing steady state cardio 4 times a week, just remove 2 sessions and replace them with HIIT workouts. For example, steady state on Monday, HIIT on Tuesday, rest on Wednesday and Thursday. HIIT on Friday and steady state on Saturday.
The HIIT sessions are so draining and effective that you only need about 2 or 3 sessions a week to get in shape. In fact, even if you got rid of all 4 steady state cardio and stuck to two 20-minute HIIT sessions, you’d probably get the same results or even better. You could do resistance training on the other two days.

4. Do the right exercises

Focus on compound movements like pull-ups, snatches, mountain climbers, deadlifts, squats, lunges, etc. These are exercises that work several muscle groups at once. If you create a set with 4 or 5 of these different exercises and did them fast with minimal rest, not only will you get a cardio workout but you’ll also train and tone your muscles.
HIIT done in this manner is very effective. Truth be told, HIIT sessions that use resistance training are more effective than those that only use cardio. You’ll be killing two birds with one stone.
Women need to focus on muscles like the thighs, butt and arms. These areas are especially important if you wish to develop a lithe and toned shape that looks attractive in whatever you wear. So, focus on compound exercises.
Bicep curls and calf raises are isolation exercises. No matter how fast you do them, they’re not going to be as effective. The load and intensity of your HIIT workout will determine how effective it is. So, incorporate HIIT in your training regimen and watch your performance improve and your excess pounds melt away in no time at all.

4 Ways Women Can Incorporate HIIT in Their Workouts

Latest Update: Sunday, February 28, 2021

Female Fitness

female fitness

Some Basic Tips For Female Fitness

Female fitness needs are unique in their own nature. When we talk of fitness in terms of the female body then women need to concentrate on special areas of their body in order to remain in shape. Apart from the abdomen area, the other areas where fat accumulation takes place more in the female are the buns, the thighs and the back of the legs.

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female fitness

female fitness


In fact the most basic and easily adhered female fitness program can relate to the normal activities of a typical day. We can easily boost our normal activity levels and stay healthy and fit.

Female fitness: Easy ways to Boost normal activity levels

1. Walk as much as possible

2. Take the stairs instead of the elevator

3. Always take the “long way around”

4. Stand instead of sitting whenever possible

5. Lose the remote of the T.V

6. Opt for the bathroom that’s furthest from you

7. When cleaning house, exaggerate your movements and make them big

8. Plant a garden and work in it during the spring and summer

9. Whenever possible with home improvement or fix ups, do them yourself

10. Chop and/or stack the wood yourself for fireplace

11. Play with children, or grandchildren if you have them

12. Go out dancing once or twice a month

13. Learn how to play tennis, racquetball, or any other sport

14. Swim

15. Join local hiking or cycling club

These are just some of the activities that are mentioned here. Each of us can find many of such activities in our day to day life which can help us to improve our physical fitness in a natural way.

Apart from this if you find that there are problem areas involved as I had mentioned earlier in terms of your abdomen, the buns, the thighs and the back of the legs then you can initiate special female fitness programs with the help and consultation of your physician and trainer.

Female fitness: Taking care of the buns, the thighs and the back of the legs

Watching out for the diet is important. Healthy and balanced diet of carbohydrates, fats and proteins are essential. A diet plan can be prepared for action. Essential exercise regimens can be initiated which can involve weight training and cardiovascular exercises. These are especially good for the lower part of the body. The exercise program should be followed consistently in the shorter work plans but it should be kept flexible for the longer periods as per the results seen from the exercise regimen. It is very important to note that all exercise regimens work well if we patiently and persistently follow it. You cannot expect things to happen overnight. Most importantly you must remember that with the special female fitness program you are trying to reduce the fat from the difficult area of the body and you are not counting the number of kilos or pounds that you have lost or going to lose in the process.

Female fitness: Exercise for the Abdomen

Strong abdominal muscles means a stronger back and more powerful overall physique and therefore a exercise regimen for the abdomen is essential not only to burn the fat in that region but also to enhance the overall fitness. Lying on the back and carrying out the “bicycle exercise” with your legs in the air moving in a paddling action can really help the abdomen area.

Further, an abdomen care checklist can be planned which can include:

1. Eating right kind of food with a nutritional program that fits for you
2. Exercise at least three times a week which can include aerobic exercises or circuit training
3. At least two specialized abdominal exercises as a day to day routine
4. Keeping up good posture especially with your back
5. Reducing stress by relaxing with the exercise program, deep breathing and meditation

Finally let me reemphasize that the special female fitness program that you are planning for yourself can only work if you truly believe in it and you are truly committed to it. Remember to involve your trainer and physician in your fitness program. They know you well and they can suggest you the best fitness program.
Latest Update: Sunday, February 28, 2021

Inspirational Quotes 2020-01 01

Journey to sccess


Journey to success

The Journey To Success Is Sometimes A Lonely One

learn from your failures

Learn From Your Failures But Don’t Carry Them Around With You

we all have baggage

We All Have Baggage, But Successful People Don’t Use It As An Excuse

5 Simple, Safe And Natural Ways To Boost Your Energy Levels

Our increasingly busy lifestyles both in and out of work are placing more demands on us than ever. All of this extra strain can really wear us out, and people are complaining of low energy levels in ever-growing numbers.

If you’re one of the many people who feel affected by low energy levels, then no doubt you’ll be wondering if there’s anything you can do to change this. Although doctors can offer medication to help with some energy level problems, there are actually natural ways of improving your energy levels that don’t require a trip to the doctor or any special drugs.

The following 5 ways of increasing your energy levels are all simple and natural. None of them is a guaranteed method, but there’s a good chance that by using any of these approaches you’ll experience at least some benefit.

Sleep

It might seem completely obvious, but getting enough sleep is essential to having good energy levels. What many of us now take for a good sleep is actually inadequate. Although the amount of sleep needed varies from person to person, for most the optimal amount of sleep is 8 hours. This period of sleep should be as uninterrupted as possible. There are many ways of improving the quality of your sleep which you can easily learn about through searching online.

Exercise

You might think that exercise simply tires you out, but getting regular exercise can have a profound effect on your energy levels. By taking regular exercise, you improve your physical fitness, giving you greater stamina which means you can carry out activities for longer without getting tired as quickly.

Meal Skipping

One of the worst things you can do for your energy levels is to skip meals. Your body gets its energy from the food you eat, so eating less food means having less energy. And if you really must skip a meal, make sure it’s not breakfast. By the time you wake up in the morning it will already have been a long time since you ate dinner, and skipping out breakfast only increases this. That’s a long time to go without a source of energy for your body!

Avoid Stress

Another big factor in energy levels is stress. Feeling stressed can drastically decrease your energy levels making it difficult to stay focussed or even awake. Find ways to reduce your stress and you will almost certainly see an improvement in energy. Exercise is one great way to reduce stress levels. Another useful stress-busting tip is to make lists of the things you need to do tomorrow not long before bed. It can help clear your mind of unnecessary thoughts and worries.

Try Eating Small

Although it’s important not to miss meals, in order to keep your energy levels at their peak it’s actually better if you don’t have 3 big meals per day… Instead, you should eat more than three meals of a smaller size throughout the day. This gives your body a steadier energy supply, preventing the yoyo-ing of energy levels that we’re all familiar with.

Inspirational Quotes 11-01-2020

Latest Update: Sunday, February 28, 2021