J'AIME SEPTEMBER 2020

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H E A LT H Getting back to self care and fitness THIS MONTH, LICHFIELD PERSONAL TRAINER RAUL ROMERO TALKS POST SUMMER HOLIDAY FITNESS AND HOW TO GET BACK TO BEING THE FITTEST VERSION OF YOURSELF, DESPITE THE BUSY DAILY GRIND AND CHALLENGES OF THESE UNPRECEDENTED TIMES It has been a tumultuous year which has seen many of us having had to take a break from our usual training and self care routines and adapt to the situations we have faced. Many of my clients have risen to the challenge and adapted their training, be it virtually online or in the park in rain or shine, in the hope of maintaining and developing their fitness levels. For some, it has been logistically near impossible to continue with their training, but they are now ready and raring to take off where they left off and concentrate on self care and building their fitness back again. So how can you ‘get back on the wagon’ and become the fittest version of yourself, as well as balance the normal daily grind? Well, one quick and highly effective way of training to get those endorphins flowing and leave you feeling amazing, is HIIT training. HIIT: What is it and why is it so popular? HIIT stands for High Intensity Interval Training. It is literally what it says on the tin; a training protocol in the form of interval training, alternating short periods of intense exercise with less intense recovery periods. It is a way of working your body to burn hundreds of calories and increase fitness in a short space of time, which is so key when we barely have time to stop and think in our busy daily lives. There is no universal HIIT session duration. These intense workouts typically last under 30 minutes, but can last longer depending on intensity and fitness level. So, just taking out 30 minutes a day to focus on yourself and your fitness by completing a HIIT session, can get those endorphins going and leave you feeling great, while also increasing your fitness levels. A common formula involves a 2:1 ratio of work to recovery periods, for example, 30–40 seconds of hard sprinting alternated with 15–20 seconds of jogging or walking, repeated for as long as you can AMBITION PERSONAL TRAINING FOUNDER RAUL ROMERO do, which can then be built up by a few minutes at a time. Sprinting is just one example; there is a whole array of exercises to choose from that can form the HIIT training. Proven Benefits: So apart from making you feel great, what are the benefits of HIIT training? Well, it has been proven to improve endurance and cardiovascular fitness. The intensity also helps burn a substantial amount of calories, even after you have finished the workout. It is super sustainable as it takes such little time to do from our busy lives and can be done from the comfort of your own home, without any specialist 30
equipment needed. Many also perceive it to be a lot more enjoyable than traditional cardio exercises, especially seeing as it can be done in groups and with friends. HIIT training is a great training method to improve and sustain fitness levels. It can be combined with other training methods to achieve even further benefits. To give an example, everyone knows broccoli is good for us, however typically broccoli isn’t the only veg we eat, we mix it up with other healthy veg! The exact same example can be applied to training; HIIT doesn’t have to be the only thing you do, it can be mixed up with other training methods depending on what you enjoy. Of course, if you prefer to ‘just eat broccoli’/just to HIIT training, it will still be effective and help you feel great and get in shape. The 3 HIIT exercises I love are: Burpees Running man Star Jumps So, are you ready to try a HIIT workout? If you want to give it a go and can find a spare ten minutes, log onto Youtube and check out one of the short, intense yet effective HIIT sessions on my Youtube channel Hola Healthy Life. I’d love to hear how you get on! For any further fitness advice or questions, please feel free to get in touch with me at raul@ambitionpt.co.uk or via and social media channels @ambitionpersonaltraininguk. Good luck! ALTERNATE SPRINTING AND WALKING FOR AN EASY HIIT BLAST 31
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J'AIME SEPTEMBER 2020

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