October 20 is World Osteoporosis Day, and exercise is one of the best things we can do to prevent osteoporosis. Weight-bearing exercise and strength training are particularly protective. High intensity interval training covers both bases.
What is HIIT?
HIIT is essentially interval training, a style of training that has been used by athletes for many years to train for sports and conditioning. A HIIT program consists of sessions that incorporate periods of exertion alternating with periods of rest or lighter exertion. Any kind of cardiovascular or strength exercise will do the trick, as long it’s intense.
Time frame
Intervals are done at an exertion level of seven or more (out of 10), usually for 30 seconds to 3 minutes. Recovery intervals, which are essential, can vary in length. HIIT can be done in as little as 18 to 26 minutes—much less than a traditional workout to get the same results.
What are the benefits?
HIIT provides better endurance, higher levels of fat loss and better overall physical fitness by allowing us to work out smarter, not harder. HIIT may also
- improve insulin action
- prolong calorie burn even after exercise has ended
- work for people of all ages and fitness levels
- be focused more on cardio- or strength-based exercises
HIIT exercises
The following routine can be done at the gym or at home.
If you have health concerns or are pregnant or breastfeeding, see your doctor or health care practitioner before starting any exercise program.
Warm-up
Before beginning, be sure to warm up for 5 to 6 minutes doing light aerobic work—walking, jogging, rowing or using an elliptical machine. Follow that up with a set of 15 each of arm circles, shoulder shrugs and knee raises to get your joints limber and ready for exercise.
Time commitment
Do each exercise for 30 seconds, followed by a 45-second recovery of walking or side-to-side steps. As you gain experience, you may want to trim down your recovery interval to 15 seconds.
Repeat the following exercises in a circuit. Each exercise can be modified to make it easier if you’re just starting out or have any joint issues.
Jumping Jack with Tuck
1. 2.
3. 4.
Areas worked: total body
- Start in a standing position and do a regular jumping jack.
- On your way back, tuck down to the floor, bending your knees, and put your hands on the floor in front of you.
- Burst back up into a regular jack position with feet out wide and hands over head.
- Repeat.
Modification: Don’t tuck.
Scissor Jumps
Areas worked: legs and butt
- Start in a split stance with one leg behind the other; bend both knees.
- Quickly switch your legs from front to back like scissors opening.
- Land with bent knees each time you switch legs, and swing your arms beside you strongly.
- Repeat.
Modification: Tap your foot behind you instead of jumping.
Mountain Climbers
Areas worked: core and cardio
- Start in a push-up position with hands under your shoulders and feet out behind you, back flat and stomach held in tight.
- Pull one knee toward your chest, then alternate with your other leg.
- Continue switching legs, adding some speed as if you’re running in push-up position.
Modification: Go slowly.
