I can’t believe we’re already halfway through the week.  Time is flying and I’m loving every minute of it.  Every week I am feeling stronger, healthier, and fitter.  This week in particular, I have really been trying to kick it up a notch.  My workouts this week have been as follows:

Saturday: 3 mile run, 15 minutes of Nike Training Club, 40 minutes of kickboxing

Sunday: 15 minute elliptical, BBG Week 10 Legs and Cardio, 15 minutes on bike, 15 minutes power walking

Monday: 15 minute elliptical, 4 miles, 15 minutes HIIT on the bike

Tuesday: 15 minute elliptical, BBG Week 10 Arms, 15 minute bike, 15 minute power walking

Wednesday: 15 minute elliptical, 4 miles, 10 minute HIIT, cooldown on bike

Thursday: 15 minute elliptical, BBG Week 10 Abs, 15 minute bike, 15 minute power walking.

These last four weeks of BBG, I’m really focusing on following the plan with an emphasis on LISS and HIIT.  LISS is Low Intensity Steady State cardio.  LISS activities keep your heart rate in the 50%-70% zone.  Want to calculate?  Subtract your age from 220 and then multiply it by .5 to get the low end of the range and .7 to get the high end.  This heart rate range allows you to get the maximum fat burn per calorie burned.  Activities for LISS include power walking, biking and light ellipticalling.  In the past, I have not followed the LISS guidelines very well if we’re totally being honest here.  I love working out because it gets my blood pumping and me sweating.  LISS does this, but it takes so much longer.  It was hard for me to switch to it, but I have actually been seeing great results doing it.  That being said, I have not abandoned my beloved running.

HIIT stands for High Intensity Interval Training.  HIIT wants you to get your heart rate between 70% and 90% of your max.  The goal here is to switch between intervals of absolute exertion and rest.  Try sprinting for 30 seconds and then walking for 30 and repeating that 10 times.  Or, hop on the bike and do 30 seconds at high resistance really giving it your all and 30 seconds just slowly pedaling.  I promise this will have you sweating.  The way it works isn’t dissimilar to how a car works.  When you travel steadily on a highway, your gas mileage is really good because your car learns how to be as efficient as possible.  When you are constantly stopping and starting while driving in the city, your mpg goes way down and your car has to work harder.  The time spent can be the same, but you’re going to be working way harder one way.

The combination of HIIT and LISS are the best for fat loss, if that is your ultimate goal.  Take your time to do your research and figure out where your heart rate should be during your workouts.  I love tracking my heart rate on my Polar watch and seeing if I can get it just right.  Making the workout in to a game keeps me motivated and makes the time fly.

-sj