Len Kravitz - HIIT Your Limit: High-Intensity Interval Training for Fat Loss, Cardio, and Full Body Health

HIIT

YOUR LIMIT

HIIT

YOUR LIMIT

High-Intensity Interval Training for F at Loss, Ca rdio, and Full Body Health

Dr. Len Kravitz

HIIT Your Limit: High-Intensity Interval Training for Fat Loss, Cardio, and Full Body Health

Copyright 2018 by Dr. Len Kravitz

All rights reserved. No part of this book may be used or reproduced in any manner whatsoever without the written permission of the publisher, except in the case of brief excerpts in critical reviews or articles. All inquiries should be sent by email to Apollo Publishers at info@apollopublishers.com.

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Library of Congress Cataloging-in-Publication Data is available on file.Cover design by Rain Saukas.Interior exercise photos by Jacob Covell.

Print ISBN: 978-1-94806-224-4

Ebook ISBN: 978-1-948062-25-1

Printed in the United States of America.

Notice: The author and publisher specifically disclaim all responsibility for any injury, liability, loss, or risk, personal or otherwise, that is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book. Before starting any exercise program, please obtain the approval of a qualified medical professional.

Introducing a Fabulous Key to Health

Exercise!

If there exists an exquisite blueprint to attaining health, wellness, and longevity, it is a program of regular exercise. No matter who you are or where you are in your life, this blueprint is yours to cherish and embrace daily. The mental and physical benefits of exercise cannot be understated; the pursuit of optimal fitness triggers the development of cardiorespiratory endurance, muscular strength, flexibility, healthy eating patterns, and positive behaviors that spur you to function and perform at your best. Consistent exercise helps bring about a harmonic balance to you as a person and helps you build resilience to the challenges you face in your journey through life. Your level of fitness will determine the quality of your life.

You are in control of how you feel and live. Yes, this is your responsibility. But great news! At any point in your life, you can make lifestyle decisions that noticeably impact your well-being. You are the one who can take the first step to improve your health and promote your wellness through exercise. Thankfully, you do not need megadoses of exercise to realize its many life-changing health benefits. The American College of Sports Medicine (ACSM), the largest sports medicine and exercise science organization in the world, recommends that adults get 150 minutes of moderate (i.e., somewhat hard) exercise per week. Thats less time than even a short Netflix binge! Plus, as you will see in this book, you can accumulate your minutes with multiple shorter sessions of at least 10 minutes. The high-intensity interval training (HIIT) programs presented in this book represent some of the most exciting new advances in exercise training. All of the information presented in this book is based on the most contemporary scientific evidence, because I want you to have the best information possible at your fingertips.

Please note that the HIIT workouts in this book are genuine cardiovascular workouts, all adapted from scientific studies. We will discuss some remarkable benefits from HIIT training, including health benefits, fat loss, and disease prevention. However, the word high-intensity is a buzzword in the fitness industry for any workout that is very challenging. In fact, if you search HIIT workouts on the internet, you may be surprised to see how many different types are shown. Please avoid confusing true cardiovascular HIIT workouts with the many other high-intensity workouts popular today, such as boot camp and body blast.

One of my favorite teaching principles when working with health, fitness, and weight management students and professionals is Inch by inch, its a cinch. This is my personal exercise slogan and a philosophy I want to share with you. I established the philosophy as I launched my career in fitness.

Right after I completed my masters degree in physical education at San Jose State University, I landed a fabulous job as fitness director of a new athletic club in Los Gatos, California. Over the next eight years I taught thousands of fitness classes and trained a great many wonderful men, women, boys, and girls. My passion for fitness grew so much that I became well-known in the San Francisco Bay Area for my creative ways of teaching exercise and how much my students enjoyed my classes. It wasnt long before I was invited to fitness conferences around the United States to share my ideas about group fitness exercise classes with other certified fitness professionals. For clarity, the term group fitness includes all forms of fitness performed in a group setting and led by a qualified instructor. My circle soon expanded to fitness conferences in Canada, Mexico, Japan, Australia, Brazil, Taiwan, and Europe.

I then laser focused my energy and academic interests to attain my PhD at the University of New Mexico, where I am now an associate professor in the Department of Health, Exercise, and Sports Sciences. My areas of study were health promotion and exercise science.

During my studies a new ambition took hold: improving the education of fitness professionals around the world. Once I realized how meaningful my graduate education was to me, I wanted to pass along my knowledge to others, so I began writing fitness-related articles for industry-leading fitness journals, with a zeal to educate fitness pros throughout the world. The research studies I conducted were focused on solving many of the questions facing fitness professionals. My presentations at conferences also evolved, and I started presenting research-oriented lectures, which remain my focus today.

And here I am today, sharing my story with you. I feel so fortunate that my passion for fitness education has been rewarded in unexpected ways. I currently have over three hundred peer-review articles, Ive been invited to present at over one thousand fitness and science conferences throughout the world, and I have been awarded every major honor in the fitness industry, including induction into the National Fitness Hall of Fame. And through it all, with my first students, current students, and all the fitness professionals I have had the pleasure to teach, my mantra has remained Inch by inch, its a cinch.

This step-by-step philosophy has proven to be the most successful approach to goal attainment I have ever utilized. I will repeat it multiple times through this book, because it applies to so many aspects of your health, fitness, and weight managementso get ready. I invite you to adopt this slogan for your fitness journey. As catchy as it is, it embodies a proven scientific methodology to weight management called the small steps approach, which we will discuss thoroughly in the book. From my professional experiences working with people of all ages and abilities, this process of small steps universally leads to gratifying, successful outcomes that you can sustain. With a modest investment of your time, you can follow the concepts, weight management strategies, and exercise programs in this book and create your ideal fitness plan. All of which is to say, your ultimate power lies with the lifestyle choices you make every day. You can do it!