Monday, June 22, 2009
1 Corinthians 13:7 (NLT)
Love never gives up, never loses faith, is always hopeful, and endures through every circumstance.
<3 You're always on my mind. <3
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All the body aches after my routine, finally 2 weeks of basic conditioning is complete. Moving on to High-intensity interval training (HIIT) for cardio this coming week. Looking back when I started, my level of fitness really dipped like crazy. A 5mins medium paced jog would leave me totally 上气不接下气.
Now, I can go on a constant medium paced jog for 10mins around my estate. Likely to cover more distance but I'm not "chionging" to prevent possible muscle strains and cramps. I've always been prone to cramps in my legs though I've done proper warm ups.. :(
Okay.. I'm progressing to HIIT in the coming week, so I shall start somewhere relatively comfortable. The normal ratio of jog/sprint duration should be 2:1 (20 secs jog, 10 secs sprint). However, since I'm not seasoned for this yet, I'll be starting at a comfort point of 3:1 (30 secs jog, 10 secs sprint) to see if I can sustain for 15mins. I've already bought a budget digital watch to aid me in this too. If it's sustainable, I'll just hit the 2:1. :)
I found some info on HIIT on Wikipedia, and here it is.. Click
here. I'm gonna try this out for 2 weeks like my conditioning phase and see how things go.
A short extract of an article I found regarding HIIT..
HIIT (High Intensity Interval Training) is cardio performed at such an intense level that your body will spend the rest of the day expending energy to recover from the ass-kicking you gave it. This is commonly referred to as EPOC (excess post-exercise oxygen consumption) and it means that you consume a great deal more oxygen recovering from the exercise bout than you would have if you'd just done a steady-state workout.
This means that you will be burning up to nine times more fat while sitting on the couch later that night than you would have if you'd spent an hour on the treadmill at a moderate pace.
Obviously, I am talking about intense training. You will need to push yourself out of that comfort zone you have gotten used to and really challenge yourself. If you are willing to do this, however, I can guarantee that you will spend less than half the time you usually do on those machines and get much leaner in the process.
Reminder, however hard you work during HIIT, keep your diet in mind too. :) If not, your efforts are all for naught.
Be back again with another update on my first attempt at HIIT.
♥ kC was here, 5:15 PM.
