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Tamrin Olden - Co-Founder/COO of TeamFFD

Welcome to my blog here on Team Fit For Duty. I hope I can inspire you and keep you motivated on your quest for a better life, both physically and mentally.
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HIIT Cardio


HIIT stands for High Intensity Interval Training and is a very popular training method to maximize results. It helps burn fat, builds muscle and takes less time to do.

High Intensity Interval Training involves alternating between very intense bouts of exercise and low intensity exercise. Traditionally people in the fitness world thought that "steady state" cardio was best for fat loss but in reality higher intensity results in burning more fat. There's also an afterburn effect and you increase your metabolism and burn more calories for up to 24 hours after interval training.

Other benefits include: Increased aerobic capacity and endurance, anabolic effect which means you put on more muscle rather than burn it like with steady state cardio and your lactate threshold increases preventing cramps, exhaustion and nausea during intense exercise. It also improves insulin sensitivity which decreases amount of glucose going to fat stores.

If you want to try HIIT start by implementing 2-3 cycles of 1 to 2 ratio (30 seconds of intense work and 60 seconds at slow pace or rest) or 1 to 1 (one minute work, 1 minute rest). Slowly move up to 5-10 cycles as your endurance and strength improves. Make sure you start with 3-5 minutes of warm up at a moderate pace and end with a 3-5 minute cool down period. If you are more advanced you can do a 2 to 1 ratio meaning 30 seconds at high intensity and 15 seconds rest.

As far as the type of cardio, the options are endless: sprint, cycling, burpees, jump rope, battle ropes, jump squats, jumping jacks, a combo of exercises, and even light to moderate weight lifting. 

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