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Simfit100 brings you High Intensity Interval Training

Simfit100: What’s trending this month?

Simfit100 brings you High Intensity Interval Training (HIIT). This type of training has been used for years by all good fitness instructors and personal trainers. It is also the basis of military training and bootcamps as it pushes your body to the limit with some great benefits.

High Intensity Interval Training (HIIT) improves:
• Aerobic & anaerobic fitness levels
• Cardiovascular health
• Cholesterol profiles
• Insulin sensitivity
• Abdominal fat & body weight, whilst maintaining muscle mass
• Blood pressure

What is it and how do you go about it?

The main reason I think people like HIIT is because it burns a lot of calories compared to traditional workouts, especially post exercise. The post exercise period is called “excess post-exercise oxygen consumption (EPOC)”. This is when the body is restoring itself to a pre-exercise state and for up to 2 hours, uses more energy in doing so. It adds around 6-15% more on to your overall calorie expenditure, due to the vigorous workout.

These intense workout periods range from 5 seconds to 8 minutes long and are performed at 80-95% of your maximum heart rate “MHR” (the maximum amount of times your heart will beat in a minute without overexerting yourself). To work your MHR out as a rough guide, calculate 220 minus your age and this will be your 100%.

When putting a program together consider the duration, intensity and frequency of the work intervals along with the length of the recovery periods. When doing the high intensity part of your workout it should be around 80% of your MHR, you should feel like your working “Hard to Very Hard”. To judge this, use the talk test as a guide – it would be like carrying on a conversation, with difficulty.

When exercising during the recovery interval, the intensity should be around 40-50% of you MHR. This will allow you to recover in time for the next work interval period – it should feel very comfortable during this time.

HIIT can be modified to suit all fitness levels and some medical conditions such as diabetes and obesity. It can be performed on all exercise modes like swimming, walking, cycling and aqua training and as I mentioned before, in grouped exercise classes.

I hope this helps. Consult with your doctor if you have any medical conditions before training, enjoy and please share what you create.


For the remainder of this month try to cut caffeine out of your diet and reduce your sugar intake. Let me know how you feel after a week.

For those heavy coffee drinkers you may experience mild headaches but these will pass after a few days.

Currently there are a lot of health products on the market and I have investigated the majority. For me personally, nothing beats a good healthy balanced diet and exercise but even I (due to time constraints) sometimes fall short, when providing my body with the correct amounts of fruit and veg each day.
The government have always said that 5 a day is what we need, yet we are the only country and this has just been changed to 7. Most recommend 9 or 12 a day which has many health benefits, including increased energy levels, boosts your immune system, better skin, hair and nails to name just a few.

For me personally I choose to bridge the gap and ensure my body is getting all the goodness it needs from a good diet and Juice Plus+ http://www.juiceplus.co.uk/+ks36035 if you have any questions or would like more advice on nutrition or training, please feel free to contact me on 07531246271.

This week’s Simfit100 short feature is Almonds.

These nuts are becoming very popular again due to their high levels of protein along with heart, health and cancer fighting benefits. They do however contain a lot of fat but this is the good kind of fat (monounsaturated) that your body requires.

Eating 20 or so nuts per day will fill you up and give you all the benefits.

Simfit100 Kinsley’s Top Tip – drink 2 – 3 litres of water daily (You may require more due to weather or physical activity).

Workout No.2

As summer is fast approaching, I thought it only right that we have a Core workout video. The following video is from Tee Major Fitness, before attempting any of these exercises; if you have any medical conditions please consult with your GP first.

Start off with 8 of the basic exercises from the video. As your core grows stronger, explore the more complex exercises that are featured. In between each different exercise, beginners will complete 40 Jumping jacks, intermediate 30 and advanced 20. These are to be done with correct form but as quickly and safely as possible.

Beginners -10 reps of each.
Intermediate – 25 reps of each
Advanced – 40 reps of each

Please post and let me know how you get on or if you have any questions.

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Simfit100 Kingsley Simmons - Blogging for Leeds - Fitness and Physical Health
Simfit100 Kingsley Simmons – Blogging for Leeds – Fitness and Physical Health

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