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Day 4: Why HIIT

Today, I woke up and weighed myself. Weight is: 84.4Kg. Yesterday I consumed 610 calories below my BMR and did 155 calories of exercise above my BMR. Total deficit is 765 calories.


I missed a goal yesterday. I did not go on my ½ walk. I thought after supper would be a good time to do that. It doesn’t work out that way. After supper does not work well. Going out about 5PM does work. So I will look at setting 5PM as my walking time. I did manage to stand for about 3 hours yesterday. Each hour of standing is 60 calories.


Also, since gyms are closed, I needed to try something else. I have a few elastic exercise bands. I bunched a couple together, moved a bench into the middle of the room and had a resistance workout. It was not as good as a regular free weight workout, but it was good. I felt a good burn, and I’m sitting here tired. It went a lot faster than a regular work out too, I don’t know how good or bad that is other than fewer calories burned. Also, one exercise did not happen because I had no safe (for me and my house) way of doing it.


You may be wondering why I want to do HIIT sprints. I want to get into better shape for playing soccer. HIIT sprints will hit the energy system I use when playing soccer. Short bursts of sprinting followed by longer periods of jogging. In addition, I play in a rec league with on the fly substitutions, so will only play for a maximum of 10 minutes before I sub off. My total playing time will be about 30 minutes in a game.


To do HIIT, I downloaded a Tabata app for my phone. I will do a 1-3 work to rest ratio and start off with short work duration. Every week, I will increase the duration of the work period until I get to about 20 seconds. Hopefully, in 6 to 8 weeks, I will have a significant improvement in my cardiovascular health and can in fact be at the same competitive level in soccer as I was previously while burning a significant amount of fat.


Some of the benefits of HIIT are (source1 source2 source3):

  1. Burn calories quicker

  2. Increase post workout metabolic rate

  3. Improve oxygen consumption

  4. Reduce heart rate and blood pressure

  5. Build endurance

  6. Production of HGH and IGF-1

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