Small Space Fitness: Cat Corchado
What words come to mind if I say High Intensity Interval Training (HIIT)?
I’m sure your first word is No, Nope, Never!! I have been doing HIIT workouts for the last month or so and I have to tell you that I am pleasantly surprised. It’s ten minutes, it’s quick and easy while doing it in my own space at home. Now – it’s not pretty I can assure you that but it’s a way for me to get my cardio in twice a week.
For those of you not in the know, Harvard School of Public Health defines HIIT as “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 a time-efficient workout option for busy women in midlife.”
HIIT Is A Great Fit For Women In Midlife For Several Reasons:
It helps to improve cardiovascular health and increase overall fitness levels. This is especially important for women in midlife who may be experiencing changes in their metabolism and hormonal balance. The intense bursts of exercise during HIIT sessions increase heart rate and improve cardiovascular endurance. This can lead to a stronger heart, improved blood circulation, and reduced risk of heart disease.
HIIT is a time-efficient workout option for busy women in midlife. With shorter bursts of intense exercise followed by brief recovery periods, HIIT allows women to get a full-body workout in a shorter amount of time compared to traditional cardio exercises. This is especially beneficial for women in midlife who may have busy schedules and limited time for exercise.
HIIT has been shown to be effective in reducing body fat and improving muscle tone. This is particularly beneficial for women in midlife who may be more prone to weight gain and loss of muscle mass. Furthermore, HIIT workouts can help to build lean muscle mass. The combination of intense exercise and short recovery periods stimulates the release of growth hormone, which promotes muscle growth and development. This can lead to improved strength and increased metabolism.
Exercise For Women In Midlife:
HIIT can help improve bone density, which is important for women in midlife as they are at a higher risk of osteoporosis. The high-impact nature of HIIT exercises, such as jumping jacks or burpees, can stimulate bone growth and strengthen the skeletal system. (Note: I do not nor will I ever do burpees – full transparency)
“Additionally, HIIT workouts are effective for burning calories and promoting weight loss.”
Additionally, HIIT workouts are effective for burning calories and promoting weight loss. The high-intensity nature of these workouts increases the body’s calorie burn both during and after the exercise session. This is known as the “afterburn effect” or excess post-exercise oxygen consumption (EPOC), where the body continues to burn calories at an elevated rate even after the workout is over.
Fitness Levels And Goals:
Lastly, HIIT workouts can be easily modified to suit individual fitness levels and goals. Whether you’re a beginner or an experienced exerciser, HIIT exercises can be adapted to your fitness level by adjusting the intensity, duration, and rest periods. This makes it a versatile and inclusive form of exercise for women in midlife.
HIIT workouts are for everyone!! Give it try!!
Please Note: Remember to check with your physician and/or physical therapist before doing any workouts. Let me know how I can help!!
About the Author:
Cat is a proud US Air Force veteran who has made it her mission to help women veterans transition from the military. She is a leader and speaker within the active duty and veteran community and her advocacy has helped her develop the Sisters-in-Service podcast- a platform for anyone affiliated with the military.
Cat is also the founder of the Small Space Pilates community. Cat feels privileged to work with midlife women to help them increase body awareness, mobility, stability and strength in a safe and fun environment. With over 39 ears in the fitness arena, her specialties include Personal Training, Pilates, Activated Isolated Stretching (AIS) and most recently her certification with CETI to work with cancer. Follow Cat’s Sisters In Service on Instagram for more information.