S4L HIIT Elements
Strength for Life Tuesday and Friday: High Intensity Interval Training & Abs
A strong heart and efficient lungs are an important part of what your body needs to function at full strength and that’s what Tuesdays and Fridays are about. You’ll also strengthen your core with the Transformation Abs routine. The Transformation of Cardio Training Research in the 1960’s brought the positive impact of regular cardiovascular training to our attention. With its capacity for improving the functioning of our heart and lungs, and overall positive impacts on health, cardio quickly became the way to “get in shape.” In the 1970’s the jogging boom was in full swing. The 80’s featured legwarmers, spandex, and headbands as aerobics caught fire. And with it, the promise of cardioexercise grew beyond heart and lungs to include everything from a leaner, more toned body to a more vibrant person in every way. The 90’s delivered cardio-kickboxing and spin classes. And in many ways this myth of aerobic exercise as an all-purpose workout persists today. And why not? Whether it’s running the road, spinning in a gym or kicking it up to a rhythmic beat, the arms and legs are in motion and sweat is pouring which must mean calories are burning, fat is dissolving. Thus we assume, “This must be the way to get in shape.” And indeed improved cardiovascular functioning is an important part of being in shape. Yet, the promise that somehow a heart that pumps stronger and improved lung capacity makes a body stronger, or more shapely is erroneous. Millions of people each year are drawn to low-intensity cardio as an easy, nonthreatening way to shape up. And millions annually fail to realize significant or lasting change. While anything that increases a person’s activity is positive, you cannot ignore, that for decades low-intensity cardio has been packaged with a suite of promises it
simply cannot deliver. Not only does extended sessions of cardio fail to enhance muscle, tone or shape—it’s a well-established scientific fact that endurance-based cardio is actually in
162 Author’s Preview Copy: Not for General Distribution Copyright 2007- 2008 Shawn B. Phillips, All Rights Reserved.
Strength for Life opposition to the vital lean muscle you’re so meticulously seeking to sculpt during your Transformation. Thus, should you choose to engage in low-intensity, long duration cardio during your TTC, you will effectively be taking a giant eraser to your precious gains in lean muscle earned in your strength training sessions. The Real Aim of Cardio For years, I struggled with low-intensity, time-consuming, mind-numbing cardio exercise. As intolerable as it was for me, it was the accepted method for shedding excess fat. This all changed in 1996 when I discovered the science of “High Intensity Interval Training” or “HIIT.” A highly effective form of cardio-training specifically designed to maximize fat loss and minimize time while supporting lean muscle. Whether you’re a long-time endurance athlete, a cardio-fanatic, avoid cardio at all costs, or fall somewhere in between, HIIT is the right cardio training for your best Transformation. It can help you re-shape your body and make your strength visible for all to see. The premise of HIIT is simple: rather than waste time exercising at a slow pace, hoping fat melts off before you’re overcome with boredom, you alternate intervals of moderate-intensity cardio-training with short bursts of near-maximum effort. These intervals keep you focused and engaged. Since it’s discovery, HIIT is the cardio-training program I use myself, and share with clients as well as in my writing, seminars and conversations. HIIT is now the standard cardiovascular training method for Transformation. In research, HIIT has repeatedly outperformed conventional forms of lowintensity cardio. It expends more calories, not only while you’re training, but for hours afterwards. That’s right, while you’re relaxing, eating, working at your desk, and even sleeping, your metabolism races along at an elevated rate long after you’ve finished. More calories burned equals more fat lost—up to 50%. When it comes to Transforming lives, HIIT is the perfect fit.
163 Author’s Preview Copy: Not for General Distribution Copyright 2007- 2008 Shawn B. Phillips, All Rights Reserved.
Strength for Life A HIIT for Your Transformation One of the aspects of the Strength for Life HIIT Cardio program that people tell me they like most is that it can be applied to all sorts of activities, in or out of the gym. I like to apply HIIT when running stairs or short sprints but it can be done as effectively on nearly any cardio machine or activity where you can alternate periods of high-intensity with periods of low-intensity. Start by engaging in a 2-3 minute warm-up. Take a gradual stepped approach to ready your body before reaching for your highest levels of intensity. Then, begin your first interval with 60 seconds at high-intensity before returning to a lower level of intensity for 60 seconds. This allows you to catch your breath and prepare for your next all-out assault. Drop the little red dots on the machine to about 30-40% of your peak (on a scale of 1 to 10, you're at a 3 or 4). Continue this pattern of alternating high-intensity and lowintensity 60 second intervals for a series of 8 peaks. After your last peak interval enjoy a 2 minute low-intensity cool down. This ends your HIIT workout.
164 Author’s Preview Copy: Not for General Distribution Copyright 2007- 2008 Shawn B. Phillips, All Rights Reserved.
Strength for Life Your time limit is 20 minutes. If you give yourself more time you’ll naturally reduce your intensity so as to fill it. So don’t do it. Stick with 20 minutes and make every minute count. Stay engaged in your training and don’t allow a newspaper, magazine, or TV to distract you. Depending upon your condition at the outset of your Transformation, you may need to adjust the intensity of your peaks. It’s up to you to discover your upper-limits. All peaks are not created equal. At your high-intensity levels you should be pushing yourself to make it the full 60 seconds. If during the high-intensity intervals you are not resisting the desire to turn it down during the final 10-15 seconds, you’re not pushing your upper limits. My personal favorite machine for HIIT in the gym is the stair-stepper; however, HIIT can also be readily applied to the stationary bicycle, treadmill, rowing machine, elliptical, or nearly any cardio equipment. Each machine has its own way of stepping up the pace and/or resistance, so take the time to learn how to properly adjust the equipment of your choice. HIIT’n The Track When taking HIIT outside, be it to the track, the stairs, the sand or even a jump rope, it’s the same theory although you can measure your intervals with time, distance or by count. When sprinting or running stairs the intensity can get high quickly. If you haven’t tried to sprint since you were a kid, you’re in for a shock. If you take off like you’re being timed for a 40-yard dash, you may find yourself scoring a “9-1-1.” Intervals tend to be more strenuous outside than on the best cardio machines. For this reason, rather than 60 second intervals, I advise starting with 30 second highintensity intervals when applying HIIT at the track. You may choose a 30 second all-out sprint to get as far around the track as you can before coming to a slow jog or walk. This will get you as far as 30 seconds of sprinting will get you—be that halfway around a quarter-mile track or half that. You may try sprinting for 20, 40 or even a 100 yards. Then follow the sprint by at least an equal distance of walking as you catch your breath. On the stairs or jumping
165 Author’s Preview Copy: Not for General Distribution Copyright 2007- 2008 Shawn B. Phillips, All Rights Reserved.
Strength for Life rope, I like to set a target for a number of stairs or jumps and count off as I’m going. The shorter intervals allow you to reach higher intensity, safely. It’s not a contest. It’s about you finding and pushing your limits. Let’s HIIT IT! High-Intensity Interval Training will test you and you will be stronger for its challenge. Although you should ultimately strive to push yourself to run near your maximum, you will want to adjust and develop at your own pace, according to your level of cardiovascular fitness. Whatever works best for you, find your peaks and keep your cardio training to 20 minutes. Focus on getting the most out of each high-intensity interval one at time, expanding your stamina and generating the greatest metabolic boost for your Transforming body. Abs Following your HIIT cardio, it’s time to address your core: Abs. Much like your strength training workouts, your Ab training is brief and intense; not the typical rep-a-thon you may encounter at the gym. These exercises are not speed movements, instead they are slow, intense contractions of your Abs that when done properly can and should burn. You perform 4 Ab exercises beginning with Swiss Ball Ab Crunches. Next up is Reverse Crunches followed by Cross Crunches. Finally, you finish with Floor Ab Crunches. Each exercise is performed for 3 sets of 10 repetitions, with a 30 second rest between each set. A good rule of thumb is if you can perform more than 10 reps in any one set, you’re not bringing a sufficient level of intensity to effect change in your physique. As with all exercises in the Strength for Life program, detailed descriptions are provided in Appendix 4.
166 Author’s Preview Copy: Not for General Distribution Copyright 2007- 2008 Shawn B. Phillips, All Rights Reserved.
Strength for Life
167 Author’s Preview Copy: Not for General Distribution Copyright 2007- 2008 Shawn B. Phillips, All Rights Reserved.
Strength for Life
168 Author’s Preview Copy: Not for General Distribution Copyright 2007- 2008 Shawn B. Phillips, All Rights Reserved.
Strength for Life Saturday: Full-Body FIT Saturdays are your day for a challenging, energizing and renewing session— something new. A fully integrated training experience that will engage your strength, stamina and stretch your body. Your Saturday training is an integrated hybrid of both cardio and strength conditioning bolstered by vital stretch training. It’s an enjoyable, quick-paced, challenging and mindful workout boosting you by activating every major muscle in your body, elevating your metabolism and flushing out toxins. This style of training differs from your foundational strength training workouts Monday, Wednesday and Thursday. This fresh approach puts a wrap on your week, but please don’t make the mistake of thinking it’s optional. It’s as important to your Transformation as any workout in the schedule. There are two parts to this workout: first, a circuit-style strength training regimen and second, a series of stretches designed to increase flexibility. The dumbbells version of the strength circuit takes 15-20 minutes to complete. Stretching is about 12 minutes. All together this day comes in right about 30 minutes—a perfect workout to close your Transformation week. FIT Strength Circuit Following your standard 5 minute warm-up, you start your first of two to three circuits consisting of six different strength exercises. The six exercises in the chart below are performed in succession, with little to no rest in between, for 15 reps each. Once you complete one circuit (all 6 exercises), you then rest before beginning your second circuit. Rather than completing the FIT cycle with each set, this circuit challenges you to maintain a steady (and even elevated) degree of focus over a longer period. Even though you use much lighter weight than on your Challenge sets during the week, the cumulative effect of 15 reps in consecutive sets builds, resulting in a highdegree of intensity by the final rep of each circuit.
169 Author’s Preview Copy: Not for General Distribution Copyright 2007- 2008 Shawn B. Phillips, All Rights Reserved.
Strength for Life It’s here, at this high-point where the full FIT Cycle (and deep recovery) is initiated. The Peak Intensity reached by the end of each circuit naturally leads to a deeper FIT recovery period, lasting about two to three minutes. When you master two circuits add a third, keeping the reps at 15, so long as you maintain perfect form throughout the entire circuit. Target Intensity: The target intensity index for this is Level 3. Think about it in terms of starting at a Salutation set level and gradually moving up to an Engagement set level. Even with the lightest starting weight, you will find your intensity reaching the Level 4 range at the end of each circuit.
FIT Stretch After your strength circuit, you enjoy a series of 6 stretches. Stretching improves the range of motion of your joints, increases flexibility of your connective tissues and muscles, alleviates stress, and helps you stay injury free. It’s important that you hold the stretches, breathing deeply (as in your FIT recovery breathing—belly style) as you deepen the stretch. Each stretch is held for 30 seconds, your initial target. Over the course of the TTC increase the duration of each stretch until you reach a target of 60 seconds. Be sure not to bounce on your stretches; hold them firm and steady, seeking to deepen gradually as you exhale. Stretching is an intelligent way to embrace your full body helping you recover from this week’s training.
170 Author’s Preview Copy: Not for General Distribution Copyright 2007- 2008 Shawn B. Phillips, All Rights Reserved.
Strength for Life
171 Author’s Preview Copy: Not for General Distribution Copyright 2007- 2008 Shawn B. Phillips, All Rights Reserved.
A strong heart and efficient lungs are an important part of what your body needs to function at full strength and that’s what Tuesdays and Fridays are about. You’ll also strengthen your core with the Transformation Abs routine. The Transformation of Cardio Training Research in the 1960’s brought the positive impact of regular cardiovascular training to our attention. With its capacity for improving the functioning of our heart and lungs, and overall positive impacts on health, cardio quickly became the way to “get in shape.” In the 1970’s the jogging boom was in full swing. The 80’s featured legwarmers, spandex, and headbands as aerobics caught fire. And with it, the promise of cardioexercise grew beyond heart and lungs to include everything from a leaner, more toned body to a more vibrant person in every way. The 90’s delivered cardio-kickboxing and spin classes. And in many ways this myth of aerobic exercise as an all-purpose workout persists today. And why not? Whether it’s running the road, spinning in a gym or kicking it up to a rhythmic beat, the arms and legs are in motion and sweat is pouring which must mean calories are burning, fat is dissolving. Thus we assume, “This must be the way to get in shape.” And indeed improved cardiovascular functioning is an important part of being in shape. Yet, the promise that somehow a heart that pumps stronger and improved lung capacity makes a body stronger, or more shapely is erroneous. Millions of people each year are drawn to low-intensity cardio as an easy, nonthreatening way to shape up. And millions annually fail to realize significant or lasting change. While anything that increases a person’s activity is positive, you cannot ignore, that for decades low-intensity cardio has been packaged with a suite of promises it
simply cannot deliver. Not only does extended sessions of cardio fail to enhance muscle, tone or shape—it’s a well-established scientific fact that endurance-based cardio is actually in
162 Author’s Preview Copy: Not for General Distribution Copyright 2007- 2008 Shawn B. Phillips, All Rights Reserved.
Strength for Life opposition to the vital lean muscle you’re so meticulously seeking to sculpt during your Transformation. Thus, should you choose to engage in low-intensity, long duration cardio during your TTC, you will effectively be taking a giant eraser to your precious gains in lean muscle earned in your strength training sessions. The Real Aim of Cardio For years, I struggled with low-intensity, time-consuming, mind-numbing cardio exercise. As intolerable as it was for me, it was the accepted method for shedding excess fat. This all changed in 1996 when I discovered the science of “High Intensity Interval Training” or “HIIT.” A highly effective form of cardio-training specifically designed to maximize fat loss and minimize time while supporting lean muscle. Whether you’re a long-time endurance athlete, a cardio-fanatic, avoid cardio at all costs, or fall somewhere in between, HIIT is the right cardio training for your best Transformation. It can help you re-shape your body and make your strength visible for all to see. The premise of HIIT is simple: rather than waste time exercising at a slow pace, hoping fat melts off before you’re overcome with boredom, you alternate intervals of moderate-intensity cardio-training with short bursts of near-maximum effort. These intervals keep you focused and engaged. Since it’s discovery, HIIT is the cardio-training program I use myself, and share with clients as well as in my writing, seminars and conversations. HIIT is now the standard cardiovascular training method for Transformation. In research, HIIT has repeatedly outperformed conventional forms of lowintensity cardio. It expends more calories, not only while you’re training, but for hours afterwards. That’s right, while you’re relaxing, eating, working at your desk, and even sleeping, your metabolism races along at an elevated rate long after you’ve finished. More calories burned equals more fat lost—up to 50%. When it comes to Transforming lives, HIIT is the perfect fit.
163 Author’s Preview Copy: Not for General Distribution Copyright 2007- 2008 Shawn B. Phillips, All Rights Reserved.
Strength for Life A HIIT for Your Transformation One of the aspects of the Strength for Life HIIT Cardio program that people tell me they like most is that it can be applied to all sorts of activities, in or out of the gym. I like to apply HIIT when running stairs or short sprints but it can be done as effectively on nearly any cardio machine or activity where you can alternate periods of high-intensity with periods of low-intensity. Start by engaging in a 2-3 minute warm-up. Take a gradual stepped approach to ready your body before reaching for your highest levels of intensity. Then, begin your first interval with 60 seconds at high-intensity before returning to a lower level of intensity for 60 seconds. This allows you to catch your breath and prepare for your next all-out assault. Drop the little red dots on the machine to about 30-40% of your peak (on a scale of 1 to 10, you're at a 3 or 4). Continue this pattern of alternating high-intensity and lowintensity 60 second intervals for a series of 8 peaks. After your last peak interval enjoy a 2 minute low-intensity cool down. This ends your HIIT workout.
164 Author’s Preview Copy: Not for General Distribution Copyright 2007- 2008 Shawn B. Phillips, All Rights Reserved.
Strength for Life Your time limit is 20 minutes. If you give yourself more time you’ll naturally reduce your intensity so as to fill it. So don’t do it. Stick with 20 minutes and make every minute count. Stay engaged in your training and don’t allow a newspaper, magazine, or TV to distract you. Depending upon your condition at the outset of your Transformation, you may need to adjust the intensity of your peaks. It’s up to you to discover your upper-limits. All peaks are not created equal. At your high-intensity levels you should be pushing yourself to make it the full 60 seconds. If during the high-intensity intervals you are not resisting the desire to turn it down during the final 10-15 seconds, you’re not pushing your upper limits. My personal favorite machine for HIIT in the gym is the stair-stepper; however, HIIT can also be readily applied to the stationary bicycle, treadmill, rowing machine, elliptical, or nearly any cardio equipment. Each machine has its own way of stepping up the pace and/or resistance, so take the time to learn how to properly adjust the equipment of your choice. HIIT’n The Track When taking HIIT outside, be it to the track, the stairs, the sand or even a jump rope, it’s the same theory although you can measure your intervals with time, distance or by count. When sprinting or running stairs the intensity can get high quickly. If you haven’t tried to sprint since you were a kid, you’re in for a shock. If you take off like you’re being timed for a 40-yard dash, you may find yourself scoring a “9-1-1.” Intervals tend to be more strenuous outside than on the best cardio machines. For this reason, rather than 60 second intervals, I advise starting with 30 second highintensity intervals when applying HIIT at the track. You may choose a 30 second all-out sprint to get as far around the track as you can before coming to a slow jog or walk. This will get you as far as 30 seconds of sprinting will get you—be that halfway around a quarter-mile track or half that. You may try sprinting for 20, 40 or even a 100 yards. Then follow the sprint by at least an equal distance of walking as you catch your breath. On the stairs or jumping
165 Author’s Preview Copy: Not for General Distribution Copyright 2007- 2008 Shawn B. Phillips, All Rights Reserved.
Strength for Life rope, I like to set a target for a number of stairs or jumps and count off as I’m going. The shorter intervals allow you to reach higher intensity, safely. It’s not a contest. It’s about you finding and pushing your limits. Let’s HIIT IT! High-Intensity Interval Training will test you and you will be stronger for its challenge. Although you should ultimately strive to push yourself to run near your maximum, you will want to adjust and develop at your own pace, according to your level of cardiovascular fitness. Whatever works best for you, find your peaks and keep your cardio training to 20 minutes. Focus on getting the most out of each high-intensity interval one at time, expanding your stamina and generating the greatest metabolic boost for your Transforming body. Abs Following your HIIT cardio, it’s time to address your core: Abs. Much like your strength training workouts, your Ab training is brief and intense; not the typical rep-a-thon you may encounter at the gym. These exercises are not speed movements, instead they are slow, intense contractions of your Abs that when done properly can and should burn. You perform 4 Ab exercises beginning with Swiss Ball Ab Crunches. Next up is Reverse Crunches followed by Cross Crunches. Finally, you finish with Floor Ab Crunches. Each exercise is performed for 3 sets of 10 repetitions, with a 30 second rest between each set. A good rule of thumb is if you can perform more than 10 reps in any one set, you’re not bringing a sufficient level of intensity to effect change in your physique. As with all exercises in the Strength for Life program, detailed descriptions are provided in Appendix 4.
166 Author’s Preview Copy: Not for General Distribution Copyright 2007- 2008 Shawn B. Phillips, All Rights Reserved.
Strength for Life
167 Author’s Preview Copy: Not for General Distribution Copyright 2007- 2008 Shawn B. Phillips, All Rights Reserved.
Strength for Life
168 Author’s Preview Copy: Not for General Distribution Copyright 2007- 2008 Shawn B. Phillips, All Rights Reserved.
Strength for Life Saturday: Full-Body FIT Saturdays are your day for a challenging, energizing and renewing session— something new. A fully integrated training experience that will engage your strength, stamina and stretch your body. Your Saturday training is an integrated hybrid of both cardio and strength conditioning bolstered by vital stretch training. It’s an enjoyable, quick-paced, challenging and mindful workout boosting you by activating every major muscle in your body, elevating your metabolism and flushing out toxins. This style of training differs from your foundational strength training workouts Monday, Wednesday and Thursday. This fresh approach puts a wrap on your week, but please don’t make the mistake of thinking it’s optional. It’s as important to your Transformation as any workout in the schedule. There are two parts to this workout: first, a circuit-style strength training regimen and second, a series of stretches designed to increase flexibility. The dumbbells version of the strength circuit takes 15-20 minutes to complete. Stretching is about 12 minutes. All together this day comes in right about 30 minutes—a perfect workout to close your Transformation week. FIT Strength Circuit Following your standard 5 minute warm-up, you start your first of two to three circuits consisting of six different strength exercises. The six exercises in the chart below are performed in succession, with little to no rest in between, for 15 reps each. Once you complete one circuit (all 6 exercises), you then rest before beginning your second circuit. Rather than completing the FIT cycle with each set, this circuit challenges you to maintain a steady (and even elevated) degree of focus over a longer period. Even though you use much lighter weight than on your Challenge sets during the week, the cumulative effect of 15 reps in consecutive sets builds, resulting in a highdegree of intensity by the final rep of each circuit.
169 Author’s Preview Copy: Not for General Distribution Copyright 2007- 2008 Shawn B. Phillips, All Rights Reserved.
Strength for Life It’s here, at this high-point where the full FIT Cycle (and deep recovery) is initiated. The Peak Intensity reached by the end of each circuit naturally leads to a deeper FIT recovery period, lasting about two to three minutes. When you master two circuits add a third, keeping the reps at 15, so long as you maintain perfect form throughout the entire circuit. Target Intensity: The target intensity index for this is Level 3. Think about it in terms of starting at a Salutation set level and gradually moving up to an Engagement set level. Even with the lightest starting weight, you will find your intensity reaching the Level 4 range at the end of each circuit.
FIT Stretch After your strength circuit, you enjoy a series of 6 stretches. Stretching improves the range of motion of your joints, increases flexibility of your connective tissues and muscles, alleviates stress, and helps you stay injury free. It’s important that you hold the stretches, breathing deeply (as in your FIT recovery breathing—belly style) as you deepen the stretch. Each stretch is held for 30 seconds, your initial target. Over the course of the TTC increase the duration of each stretch until you reach a target of 60 seconds. Be sure not to bounce on your stretches; hold them firm and steady, seeking to deepen gradually as you exhale. Stretching is an intelligent way to embrace your full body helping you recover from this week’s training.
170 Author’s Preview Copy: Not for General Distribution Copyright 2007- 2008 Shawn B. Phillips, All Rights Reserved.
Strength for Life
171 Author’s Preview Copy: Not for General Distribution Copyright 2007- 2008 Shawn B. Phillips, All Rights Reserved.
