Tuesday, May 30, 2017

Join us for a 30-Day HIIT Fitness and Healthy Eating Challenge!




Are you ready to lose weight, improve your 
cardiovascular endurance, and feel great?


Participate in the
 

30-Day HIIT Fitness &
 Healthy Eating Challenge!

So, what is a "HIIT" workout?  It stands for "High Intensity Interval Training." The idea behind it is bursts of intense exercise followed by short recovery periods. This type of workout is able to burn more calories and fat as your heart rate reaches the moderate to intense level. To determine your target maximum heart rate, subtract your age from 220. 

For example, if you are 38, your target maximum heart rate would be 220-38=182. Here is a chart to help you find your target heart rate for maximum fat burning. I recommend that check your heart rate several times during the workout to see where you are.



Below this is a link to a workout tracking sheet containing the exercises and space to record your progress.  You will need to start a timer at the beginning of the workout, and record the total workout time. You should work as hard as you can during each exercise, counting how many you can do before you have to stop. Record this number. After each exercise, take a 30 second rest where you march in place and get a drink if needed. After you get through the exercises, you will go through and do them again, which is why there is a slash in each box for recording the two numbers. On day two, and each day thereafter, your goal should be to increase from the previous day's results! Keep in mind, these are suggested exercises that are known to get the heart pumping. You can change them if necessary or if you have other HIIT exercises that you prefer. Good luck and don’t forget to drink lots of water!  ***Remember, always consult your physician before starting a new exercise program.





Here is how to do the Healthy
 Eating Portion of the Challenge!

Using the chart below, you will record everything that you eat, and the corresponding calories. You should also track water consumption. If you don’t know what your daily calorie goal should be, please visit the Mayo Clinic Healthy Weight Calculator Mayo Clinic Healthy Weight Calculator If you use an app like MyFitnessPal, you can log your calories there and just write the totals on the sheet. 

***Remember to always consult your doctor before beginning a new diet or exercise program.  




A few other thoughts -- this is of course free, and no registration is required. You can start this program whenever you want.  I would love to hear how you are doing! Please comment below! 







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