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Shock Your Body with Short Bursts of High Impact Cardio

Sky’s the Limit

Alex Hipwell is a Nike Coach and started the NTC Training Club in Berlin. Thanks to Nike I got the chance to have a one our session with her in the Soho House. In between the shocking bursts of high impact cardio and a lot of push ups we talked about low carbs, increasing fats to burn fat and all about powerhouse muscles.

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HIGH INTENSITY TRAINING WHAT IS IT ABOUT?

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The high intensity training is short bursts of high impact cardio where you get your heart rate up and then you bring it down with an active rest for about 20 seconds,  you do your high impact, high intensity part for about 45 seconds and bring your heart rate back down with a slight jog, a skip on the spot or a back pedal for 20 seconds to bring the heart rate down and bring it straight back up again and you do a work out about 30-45 minutes.

Research has proven, that with high intensity training, you continue to burn more calories even after your training. So from steady state cardio, which is running on a treadmill or outside, in the same speed, you burn maybe 350 calories in one hour, with high intensity training you are burning about  400-600 calories depending on your body type. Every workout you do is different, you are building lean muscles with body weight exercising, using your body weight as a weight  or you can include water bottles, skipping rope, dumbbells or a medicine ball.

High intensity training is also fantastic for your metabolism, it increases your metabolic rate. With high intensity training everything starts to speed up, you become a fat burning machine. You become stronger and faster and your overall health is increased,  for your everyday lifestyle  you don’t benefit only from looking good, but also you benefit from prevention from injury, you strengthen all your major muscles. Your compound muscles, your powerhouse, your glues, hamstring, your lower back, which makes everyday life so much easier.

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WHEN DID YOU START TEACHING HIGH INTENSIVE TRAINING ?

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I started with the NTC, Nike Training Club in March 2013. We had such a huge and positive response from the beginning. We started up with 1-2 classes/month and now its 5,6 up to 10/month with constantly people asking for more.

 

HOW OFTEN SHOULD I DO THIS WORKOUT? SHOULD I MIX IT WITH JOGGING OR SHOULD STICK TO THE HIT?

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No, you can do high intensity, 100% , but always give yourself one day of recovery, very important. Your muscles need time to recover. And they recover during rest. Because high intensity training is a full body workout, you need to give yourself more than one day off, I would say 3 or 4 times a week of training maximum. 45 minutes at time and yes you can include your jogging, or your steady state cardio.

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WHAT SHOULD I EAT?

 

Keep your carbohydrate and good fats at a good level, I would suggest maybe 40% protein 30% carbohydrates and 20% fat on a high intensity training day. And on your days off, drop your carbohydrate level down a bit. The good complex carbohydrate are sweet potatoes quinoa, brown rice for e.g and increase your good fats from avocado, hummus, and coconut butter. Remember to increase your fats when your carbohydrate are low.

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WHY SHOULD I INCREASE MY FATS?

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Because you shock your body again. The same as with high intensity training, your body doesn’t really need the carbohydrates all day, just in the morning and maybe at lunch time and thats it. But the good fats are what helps to burn fat. Your body needs it for everything. And for many years we pushed these fats away and had low calorie diets. But actually the people now with the best bodies are on high fat diets, good fats, olive oils, walnut oils, coconut, all of this is coming back in fashion. Carbocycle your nutrition if you want to do high intensity 3 /week, have your nice high complex carbohydrate days and then your lower fats and bring your fats up on your rest days and lower your carbohydrate.

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COULD YOU RECOMMEND A RECOVERY FORMULA, A SPECIAL DRINK?

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Yes, after a workout it’s always good to have some protein, you can do that with a supplement like a good quality isolate protein, which is what I use. You have it in a shaker, when you finish your workout add some water, give it a shake and add something like a banana something with sugar so the protein is feed straight to the muscle.

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PROTEINS TO HELP YOUR MUSCLES GROW?

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Yes, to grow. If you don’t feed your muscles you are going to be burning, You burn calories for 2 hours after your training, 250 calories is a lot to burn and if you don’t feed your muscles you will burn them away and you will become skinny fat rather than having long lean muscles, feed them with some protein and don’t be afraid to eat.

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WHAT ELSE SHOULD I DRINK?

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Drink water or instead of grabbing a sports drink that contains all kind of artificial E preparates, make your own, half water, half juice, and a pinch of salt. You have your homemade sports drink.

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THE SALT IS GOOD FOR THE MINERAL BALANCE?

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Yes, it puts the minerals back into your body.

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