Wednesday, April 1, 2009

H.I.T Me With Your Best Shot

High Intensity Training is the key to weight loss and long-term weight management. A recent study from the University of Pittsburgh showed that high-intensity, prolonged exercise helps women lose weight and keep it off, while allowing them to eat more food. This is great news for all those who join me in the clean plate club!

H.I.T means repetitive brief bouts of high-intensity exercise separated by short rest periods. This kind of training has been found to burn fat most effectively. It builds the highest aerobic capacity which means the ability for your body to transport and use oxygen is higher than any other form of training. “During aerobic activity, you repeatedly move large muscles in your arms, legs and hips. This maximizes the amount of oxygen in your blood. Your heart will beat faster, which increases blood flow to your muscles and back to your lungs,” according to the Mayo Clinic. Your muscles feed off of oxygen which in turn increase your stamina, strengthen your heart, and best of all, burns those cals as fast as you can sing “Hit me with your best shot!”

So “fire away” and try running sprints, doing jump squats or swimming laps.


  1. so should i be watching my heart rate when i do the hiit training?

  2. @Anon - Depending on what book your read there are 5 heart rate zones. My understanding of high intensity workouts comes from CrossFit (, and most workouts are done above your lactate threshold (LT), or Zones 4 & 5. How do you know what your LT is? It's roughly equivalent to the point where your muscles start burning, and you can no longer speak in complete sentences. Your LT will differ from the next person, but once you figure it out it will help you if you use a HR monitor.


Comments, questions or ideas are always welcome!