Q&A:  My High-Intensity Interval Training (HIIT) Routine

Q&A: My High-Intensity Interval Training (HIIT) Routine

Robert Simpson: Please update us on all
your HIIT experience. Well Robert, that’s a good question. I’m very
proud of it. I do a lot of work in that space… two, sometimes three times a week. I
go over to the YMCA during the seasons. I’ll do some long bike rides. I live right
here in Lexington. I’m two miles from Keeneland, one of the prettiest horse
racetracks in the world. It’s a beautiful area. There’s a half marathon that runs
in that space in the horse country about two miles from my house. It’s deemed the
prettiest half marathon in the world and I think that’s a
self-designation. Bottom line is it’s beautiful. I’m able
to bike going through horse country. The reason I bring up biking and
high-intensity interval training is biking is a great way to do that. When
you’re going up hills, it accomplishes a couple of things. Number one, it hits the
big, lower body muscles. When men are talking about exercise, they’re usually
thinking about trying to look like Arnold Schwarzenegger and having big
muscles up here then matter who you are even Arnold. Your upper body muscles are
nothing compared to the muscle mass down in the lower body, and that’s what we’re
trying to work on – lower body muscle mass working on insulin resistance. So cycling
is a great way to deal with that. Also, when you start to go up a hill, and there
are a lot of them and they are steep here in Kentucky and near Keeneland,
that’s a great way to get HIIT in the winter. I focused more on HIIT at the
YMCA. We moved just a hundred yards from a local, a really good YMCA. So my typical
high-intensity interval training is it’s the first half an hour of my workout
twice two to three times a week. I’ll spend on the treadmill. I will crank up
the incline on the treadmill to about half. Not a significant one but it’s
still some incline. And then I’ll do a 5-minute interval at 8 miles per hour
then I go and spend the next half an hour or so doing 1- to 2-minute
intervals. The 2-minute intervals I usually crank up to a 4 in terms of
incline and 8 miles per hour. So that becomes a big drain especially the last
30 seconds of that 2-minute interval. And then I do a lot of
a-minute intervals. Swear, I’m going 10 miles an hour.
It’s a 6-minute mile pace for those of you who are major runners. That may not
seem like much, but for a 62-year-old guy who was never fast at all 6-minute
mile pace or 10 mile per hour interval on hills. Wears me out but it helps me
sleep and it helps a whole lot of other things. So thank you very much for asking
about my HIIT. Here’s the thing. My wife considers me the devil incarnate when
I’m trying to counsel a patient regarding high-intensity interval
training. She’s much more into getting into it gently. I can understand that. But
again what you want when you’re in high-intensity interval training is you
want to you want to be panting hard enough to where you can’t sing, you can’t
talk. One of the reasons I bring that up is a major guideline that people have
had in the past for long slow distance aerobics was to be able to have a
conversation while you’re exercising. That does make sense for aerobics.
High-intensity interval training is not aerobics. It is high intensity interval
training. So thank you very much for your question about HIIT. It is a very very
helpful component of lifestyle management and very unrecognized. We continue to get great feedback regarding
the webinars, and here’s what you know. On the Internet,
when you hear a webinar, you expect for somebody to try to sell you something.
We’re not doing that. We’re trying to tell you something. People are coming in
with their labs from Quest – inflammation panel, OGTT, insulin survey response. And
then they’re finding out… do I have inflammation? Do I have
insulin resistance? And where does that fit in terms of other folks? We’re getting
ready to start one for CIMT as well. So again, people are really excited about
finding out their own status. Looking forward to seeing you there. Thanks.