Search
  • jonnyj9

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

1 view

© 2014 by MultiSimiea Web Technologies. 

Get Access to my Free 5 Day Habit Challenge!

Learn how you can:

  • Use the same advanced mental manipulation tactics that expert salesmen use against you,  to your own advantage

  • Build lasting habits that help you

  • Change old habits that are holding you back


My free 5 day Habit Challenge will start you on your way.  In this 5 Day Challenge, you will learn about habits, what they are, how they drive us, why we have them.  You will also learn how to make new habits, change old habits, and use mental manipulation techniques to make it easier.

Once we are able to control existing habits and create new habits, we can make our weight loss journey much easier.

0