HIIT It

Okay, it’s confession time.

I’m an old man. Some might even call me a fat old man (hey, I’m a recreational eater, okay?).

mountain-goat-1259297-640x480
Courtesy freeimages.com/Josephine Eber

So a few months ago I was at first a little hesitant when I was contacted by Chuck Johnson, the publisher/owner of Wilderness Adventures Press of Belgrade, Montana and asked to consider writing a fly fishing guide for the mountain lakes of Northwest Montana. The conversation went something like this:

  • Chuck: You seem to be pretty knowledgable. How’d you like to write for us?
  • Me: A fly fishing guide? I’d like to, but most of our mountain lakes are pretty brushy around the edge. A guy has to do some wading to be effective. Or be a pretty good roll caster.
  • Chuck: Get a float tube or a backpack boat.
  • Me: That would mean packing it in on my back. And I’m not a young man.
  • Chuck: Get a pack goat.

Well, I signed the book contract and I did get the boat. But I’m the pack goat. I guess this makes me an old goat (okay, a fat old goat).

Even though I’m a fat old goat, I do like to hike and backpack and so I try and stay in reasonably good shape. I’ve even overcome the boredom of the treadmill. But add 50 pounds of boat and gear on my back and hike mile after mile? I knew I was going to have to take my fitness to another level.

So I got on the Internet and for me I found the key: HIIT.

HIIT stands for High Intensity Interval Training. The basic idea behind HIIT is to alternate between short, intense training and very brief rest periods. HIIT as a training routine hits your hard. Real hard. However, the beauty of HIIT is that it’s so intense you only have to follow a routine for 10-20 minutes three days a week instead of the usual 30-60 minute workout five days a week. And when it comes to stamina and aerobic benefits, it yields better results for most folks. In this case, less really is more.

A guy can find lots of information on the Internet about HIIT and a superabundance of work out routines. But the problem I found with most of the work out routines is that they’re designed for young bucks, not fat old goats so I had to come up with my own version of HIIT. With all of this in consideration, I’m pleased to present my version of HIIT for old goats, fat or otherwise. My modified HIIT routine also works for young bucks who don’t care to swing a 20 pound kettle ball overhead. My routine uses the lowly treadmill, and is as follows:

  • 4 minutes of warm up:
  • 1 minute at 2.5 MPH, 6% incline.
  • 1 minute at 2.5 MPH, 8% incline.
  • 1 minute at 2.5 MPH, 10% incline.
  • 1 minute at 2.5 MPH, 12% incline.
  • Next, alternate for 10 reps each:
  • 1 minute at 3.2 MPH, 12% incline.
  • 1 minute at 2.5 MPH, 12% incline.
  • 3 minutes of cool down:
  • 3 minutes at 2.0 MPH, 0% incline.I programmed the above routine into my treadmill, which makes my HIIT workout a no brainer although still a strainer. Modify as you see fit, of course. I combine my HIIT routine with strength training but that’s another story.

Now for the inevitable disclaimer: always check with your doctor before starting any exercise routine. There. I’ve said it. Now go HIIT it.

Comments, wagers on how soon I’ll croak, etcetera?

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