HIIT for Beginners, A Comprehensive Guide on Getting Started

2024-12-032023-10-27 by Dominic Pereira

HIIT for Beginners - Portrait of a sporty young woman in a gym, doing push-ups.

HIIT for Beginners, A Comprehensive Guide on Getting Started

By Dominic Pereira

High-Intensity Interval Training (HIIT) has gained immense popularity recently due to its effectiveness in achieving fitness goals. This time-efficient workout method combines short bursts of intense exercise with brief recovery periods.

According to Harvard T.H. Chan School of Public Health, “HIIT is a type of interval training exercise. It incorporates several rounds that alternate between several minutes of high-intensity movements to significantly increase the heart rate to at least 80% of one’s maximum heart rate, followed by short periods of lower-intensity movements.”

HIIT is not only a fantastic way to burn calories and build strength, but it also offers numerous health benefits. If you’re a beginner looking to incorporate HIIT into your fitness routine, then this comprehensive guide will help you get started on the right track.

“Several minutes of high-intensity movements to significantly increase the heart rate to at least 80% of one’s maximum heart rate, followed by short periods of lower-intensity movements.” – Harvard T.H. Chan School of Public Health

Understanding HIIT

HIIT involves alternating between intense bursts of exercise and recovery periods. The high-intensity intervals push your body to work at maximum capacity, while the recovery intervals allow for brief rest. The key is maintaining the intensity during the workout to maximize calorie burn and cardiovascular fitness. HIIT workouts can be performed with various exercises, including running, cycling, bodyweight exercises, and more.

Benefits of HIIT

HIIT offers a plethora of benefits, making it an excellent choice for beginners. Firstly, it boosts your metabolism, increasing calorie burn even after the workout. Secondly, it improves cardiovascular health by strengthening your heart and improving blood circulation. Thirdly, HIIT helps build lean muscle mass, enhancing overall strength and increasing basal metabolic rate. HIIT can also improve insulin sensitivity, making it beneficial for individuals with diabetes or those at risk of developing it. Read about a few other benefits HIIT has to offer here.

HIIT and Tabata are both popular high-intensity interval training methods, but they aren’t quite the same workout.

Safety Considerations

Before diving into a HIIT workout routine, it’s crucial to keep safety in mind. HIIT can be intense, so consult a healthcare professional before starting if you have any underlying health conditions or injuries.

Start with shorter workouts and gradually increase the intensity and duration as your fitness level improves. Always warm up adequately before each session and listen to your body, allowing for rest and recovery between workouts.

Getting Started with HIIT

Here’s a step-by-step guide to help you get started with HIIT:

1. Set Clear Goals

Determine what you want to achieve through HIIT, whether it’s weight loss, improved fitness, or increased strength.

2. Choose Suitable Exercises

Select exercises that align with your fitness level and preferences. Bodyweight exercises like squats, lunges, and push-ups are great for beginners. If you’re unsure, join one of our classes! Book a class here.

3. Establish Work-To-Rest Ratios

Start with a 1:2 ratio of 30 seconds of intense exercise followed by 60 seconds of recovery. Adjust the ratio as needed based on your comfort level.

4. Design Your Workout

Plan your HIIT routine by selecting exercises, determining the number of sets and repetitions, and defining the duration of each interval.

For some HIIT exercise ideas, check out our HIIT Station Demo Playlist on YouTube.

5. Warm Up and Cool Down

Prioritize a dynamic warm-up before your HIIT workout to prepare your body and reduce the risk of injury. Cool down afterward with safe stretches to promote flexibility and aid recovery.

Sample Beginner HIIT Workout

Here’s an example of a beginner-friendly HIIT workout:

Jumping Jacks: 30 seconds
Push-Ups: 30 seconds
Knee Lifts: 30 seconds
Plank: 30 seconds
Burpees: 60 seconds
Rest: 60 seconds

Repeat this circuit 3-4 times, gradually increasing the number of reps as you progress. Remember to maintain proper form throughout the workout.

Glossary

Interval Training – Interval training programs manipulate the intensity and duration of the work intervals, and the length of the rest periods, to create the desired training responses. A complete interval training program usually comprises several short, alternating periods of both higher and lower intensity exercises. What is Interval Training?(stretchcoach.com)
Basal Metabolic Rate – An estimate of the minimum number of calories a person needs each day to maintain basic life functions at a resting state. Basal metabolic rate: What it is, calculation, and more (medicalnewstoday.com)

Step Up Your HIIT Game with moveOn 89

Our HIIT classes are hosted at our studio in Gardens, Cape Town, and focus on cardio and strength. Body resistance exercises are used to push you beyond your perceived limits and give you a SUPER effective fat-burning workout in a short space of time. At moveOn 89, we also offer a range of wellness classes, including Pilates and Fascial Fitness.

To join our classes, simply visit our class schedule to choose a time that works for you and book!

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Keep Your Fascia Healthy: Tips and Techniques for Optimal Function

2024-12-032023-10-24 by Dominic Pereira

Three Fascial Fitness students in the studio doing stretches while lying face-up on their mats. Fascia Healthy

Keep Your Fascia Healthy: Tips and Techniques for Optimal Function

By Dominic Pereira

Fascia is a connective tissue surrounding and supporting our body’s muscles, bones, and organs. It is responsible for maintaining structural integrity, providing support, and transmitting force throughout the body.

According to Robert Schleip and Divo Gitta Müller, authors of “Training Principles for Fascial Connective Tissues”:
“Conventional sports training emphasizes adequate training of muscle fibres, of cardiovascular conditioning and/or neuromuscular coordination. Most sports-associated overload injuries however occur within elements of the body-wide fascial net, which are then loaded beyond their prepared capacity.”

Stay Hydrated

Staying hydrated is crucial for maintaining healthy fascia. Our fascia comprises a network of collagen fibres, which require water to stay healthy and strong. When we are dehydrated, our fascia becomes less pliable, making movement more difficult and painful. To keep your fascia healthy, drink plenty of water throughout the day.

Stretch Regularly

Stretching is an excellent way to keep your fascia healthy. It helps to increase blood flow, which brings nutrients and oxygen to the fascia, keeping it healthy and pliable. Incorporate appropriate stretching into your daily routine, and you will notice improved flexibility and range of motion.

“Our fascia comprises a network of collagen fibres, which require water to stay healthy and strong. When we are dehydrated, our fascia becomes less pliable.”

Breathing

There are many breathing techniques that help to hydrate fascia, release stress and move you into your rest and digest autonomic nervous system. Nasal breathing is particularly beneficial. These all contribute to healthy fascia.

Foam Roll

Foam rolling is another effective way to keep your fascia healthy. It helps break up fascia adhesions, improving mobility and reducing pain. You can use a foam roller on various parts of your body, including your back, legs, and arms.

Maintain a Healthy Diet

Eating a healthy diet is essential for keeping your fascia healthy. It provides your body with the necessary nutrients to maintain healthy connective tissue. Ensure you incorporate collagen-rich foods like bone broth to support healthy fascia.

Get Enough Sleep

Sleep is crucial for maintaining healthy fascia. During sleep, our body repairs and regenerates tissue, including the fascia. Aim to get at least 7-8 hours of sleep each night to support healthy fascia.

Reduce Stress

Stress can have a significant impact on our fascia. It can cause tension and tightness, leading to pain and discomfort. Incorporate stress-reducing activities into your daily routine, such as meditation or deep breathing, to support healthy fascia.

Stay Active

Regular physical activity is essential for maintaining healthy fascia. It helps to increase blood flow, which provides necessary nutrients to the fascia. Aim to exercise regularly, such as walking, running, or strength training, to support healthy fascia. But most importantly, move often, get up out of your chair, stretch, yawn, walk around.

Life 360 Summit on Fascia & Chronic Pain

In conclusion, maintaining healthy fascia is crucial for optimal movement, flexibility, and overall well-being. By incorporating these 8 tips into your daily routine, you can keep your fascia healthy and functioning correctly.

Glossary

Fascia – The connective tissue that surrounds muscles, bones, and organs. Coalition Brewing
Myofascial Release – A hands-on approach to managing pain and discomfort. Cleveland Clinic
Foam Rolling – A form of self-myofascial release that involves rolling the body over a foam roller. Self.com
Trigger Point – A sore spot in soft tissue that cause deep aching. painscience.com
Strength Training – An exercise that increases muscle strength by making muscles work against a weight or force. physio-pedia.com

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Join our Fascial Fitness classes at our studio in Gardens, Cape Town, to improve your overall strength, mobility, flexibility and posture. At moveOn 89, we offer a wide range of wellness classes, including Pilates, HIIT, and Fascial Fitness.

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Why Beginner Pilates May Seem “Easy”, But Having a Pilates Instructor is Essential

2024-12-032023-04-28 by Dominic Pereira

Why Beginner Pilates May Seem “Easy”, But Having a Pilates Instructor is Essential

By Dominic Pereira

If you’re new to Pilates, you might think it’s a straightforward exercise routine you can learn and practice on your own. While it’s true that beginner Pilates is easy to pick up, having a qualified instructor can make all the difference. In this blog post, we’ll discuss why having an instructor for beginner Pilates is essential and the benefits they can provide.

Benefits of a Pilates Instructor

According to Brooke Siler, author of “The Pilates Body”:
“As a beginner, it’s important to learn the basics of Pilates from a qualified instructor. They can help you understand the foundational principles of the exercise, and set you up for success in your practice.”

With that in mind, here are just a few of the many benefits a Pilates Instructor can bring to your routine:

Customized Workout Routine

A qualified Pilates instructor can create a workout routine tailored to your fitness level, goals, and physical limitations. They can also modify exercises to suit your needs, so you don’t risk injury. This means that you’ll be able to progress at a pace that suits you and get the most out of your practice.

Feedback on Technique

Pilates is all about proper form and technique. A qualified instructor can provide feedback on your form, ensuring you’re using the correct muscles and movements. This can help you avoid injury and get the most out of your workout.

“In Pilates, there are many small movements and adjustments that are difficult to pick up on your own. A qualified instructor can help you develop the mind-body connection necessary for Pilates and ensure that you’re engaging the correct muscles.” – Alycea Ungaro, founder of Real Pilates

Your instructor will help you to improve your proprioception, which is your body awareness and sense of where you are in space. This is a wonderful skill to have not just during class but in life.

Motivation and Accountability

It can be challenging to stay motivated when working out alone. However, having a scheduled class with an instructor can help keep you accountable and consistent in your practice. Additionally, a Pilates instructor can provide motivation when you’re feeling discouraged, pushing you to your limits safely.

Group classes are also a good motivator to remain consistent and a great way to meet new people from all walks of life.

Knowledge of the Exercise and Variations

A Pilates instructor has extensive knowledge of movement and can answer any questions you may have. They can also provide modifications and variations to keep your workouts exciting and challenging. This can help you progress in your practice and avoid hitting a plateau.

In conclusion, while beginner Pilates may seem easy to pick up on your own, having a qualified instructor is essential. From customized workouts to feedback on technique and motivation, a Pilates instructor can provide many benefits to help you achieve your fitness goals. So if you’re new to Pilates, consider working with an instructor to get the most out of your practice. With the right instructor, you’ll be well on your way to achieving a strong, flexible, and healthy body through Pilates.

Glossary

Plateau – A physical plateau is the literal inability to progress in a movement or sport. Overcoming Plateaus in Sports Performance (runtastic.com)

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Yoga and Pilates are both excellent forms of exercise, offering a variety of health benefits to people of all ages. While the two may have many similarities, they are two very different disciplines with vastly different origins, purposes and techniques.

To the casual observer, Yoga and Pilates can look very similar. Both practices are often done in a group or class and make use of a mat and small props. They both focus on breathing techniques and controlled, repetitive movements to improve overall health and fitness.

For someone looking to take up Yoga or Pilates, it can be tricky to decide which will be a good fit for them. Or even figure out how to incorporate them into existing workout schedules. To make things easier, we’re going to break down the similarities and differences so that you can make the right decision for yourself.

Yoga: Connecting Human Consciousness with The Universal Consciousness

Yoga is an ancient spiritual practice (around 5000 years old) that aims to connect human consciousness with universal consciousness.

The Asana, or physical practices of Yoga that we are all familiar with today, came about much later, around the 19th century. Since then, Yoga Asanas have blossomed into a wide array of different systems; beginner-friendly Hatha Yoga, dance-like Vinyasa Yoga, Ashtanga Yoga for the perfectionists among us, and many more.

Yoga often incorporates meditation and deep breathing into its routines. As a result, it can help to improve not only your physical health but also your emotional and spiritual well-being.

“Yoga is an ancient spiritual practice that aims to connect human consciousness with universal consciousness.”

The Benefits of Yoga

Among many other benefits, regular Yoga practice can:

Improve the flexibility of your body and joints.
Help manage stress, depression and anxiety.
Ease back pain and arthritis.
Aid with rest and digestion through an increase in vagal tone.
Decrease inflammation.
Protect brain function.
Lower the risk of Cardiovascular related problems.

Pilates: Breath, Whole-Body Health and Whole-Body Commitment

Originally called Contrology, Pilates was developed in 1920s in New York by Joseph Pilates and his wife, Clara. They built on techniques Joseph had developed as an orderly to assist in the physical rehabilitation of wounded soldiers during World War One.

Pilates aims to create balance in the body by strengthening and lengthening specific muscle groups through controlled breathing, precise and flowing movements and deep concentration.

There are two main variations of Pilates to choose from. Classical Pilates entails doing the same 34 poses in the same order every session. Contemporary Pilates can incorporate other physical movements like choreography, HIIT training, the use of small props and equipment and more.

“Pilates aims to create balance in the body by strengthening and lengthening specific muscle groups.”

The Benefits of Pilates

Among many other benefits, which are similar to Yoga in most respects, regular Pilates practice can:

Increase strength, flexibility, and lean muscle tone.
Improve posture.
Help manage stress.
Increase energy levels.
Eliminate toxins.
Aid with digestion and metabolism.
Help boost the immune system.

Choosing an Option

The choice between Pilates and Yoga is often purely personal taste but usually people choose Pilates to address specific issues, imbalances, or injuries in their bodies and often on the recommendation of their Physiotherapist, Chiropractor, Doctor, or Specialist.

Since Yoga has a basis in spiritual practices some people feel more comfortable with Pilates as there is no religious connotation or influence in the practice and classes.

Glossary

Asana is a Sanskrit word meaning “posture,” “seat,” or “place.” Asanas are the physical positions we assume during a hatha yoga. yogabasics.com
Vagal Tone – Vagal tone tells us how well the vagus nerve is functioning. drruscio.com
HIIT Training – HIIT training stands for High Intensity Interval Training – a form of cardiovascular exercise. moveon89.com

References

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At moveOn89, all our teachers are armed with the essential tools of functional anatomy, physiology and nutrition. They are fully trained in Pilates, Fascial Fitness and Personal Training, allowing them to teach Intelligent Movement.