HIIT Your Limit

Dr. Len Kravitz has thirty-six years of experience as a researcher, writer, and speaker on fitness, and is the coordinator of exercise science at the University of New Mexico. He is the author of Anybody’s Guide to Total Fitness (now in its eleventh edition with nearly 100,000 copies sold), and Essentials of Eccentric Training; has published more than 300 articles in dozens of health and fitness publications; and regularly travels the country as a speaker on fitness and health. Among other awards, he was inducted into the National Fitness Hall of Fame. Dr. Kravitz lives in Albuquerque, New Mexico.

Introduction: Welcome to a Fabulous Key to Health––Exercise! My Moving Forward Message to You!


SECTION 1: Exercise, HIIT, and You! Let’s Get Moving on the RIGHT Track!


Chapter 1: What are the Health Benefits of Exercise?




Exercise is the ‘Super Pill’ to Quality of Life Benefits
Sitting is the New ‘Smoking Disease’
Great News! Health Care Providers are Now Encouraging People to Exercise!


Chapter 2: What is High Intensity Interval Training (HIIT)?




Why Is HIIT So Popular?
How Are HIIT Programs Developed?
Maximize the Results and Minimize the Risks with Your HIIT Workouts!
How Many Times a Week Can You Do a HIIT Workout?
Let’s Give HIIT a Try!


Chapter 3: What Are the Health Benefits of HIIT?




How Much Can HIIT Improve Cardiorespiratory Fitness?
What Is the Effect of HIIT on Insulin Sensitivity?
What Is the Effect of HIIT on Cholesterol Levels?
What Is the Effect of HIIT on Blood Pressure?
How Does HIIT Impact Fat Loss and Weight Management?
Summary of the Major Health Benefits of HIIT


Chapter 4: How Does Your Body Power Your HIIT Workouts?




Introducing ATP, the Fuel for Life and Exercise
The Aerobic Energy System: The Long-Term Exercise Pathway
The Anaerobic Energy System: The Glucose-Fueled Rapid Energy System
The Tale of Lactate
The Cardiorespiratory Systems Delivers the Oxygen
The Muscles Are the ‘Engines’ that Do the Work


Chapter 5: How to Succeed in an Exercise Program: Ten Steps to Follow


Chapter 6: Do It Right: Avoid These Exercise Mistakes


Chapter 7: Time for Your Heart Health Pre-Check


Chapter 8: Let’s Get UP and START MOVING NOW!




Introducing, ‘For Every 30 Get Your 3’
Implications from the Sedentary Behavior Research


SECTION 2: Optimal Weight (Fat) Loss Strategies that Work!


Chapter 9: Successful Weight Management; ‘Inch by Inch, It’s a Cinch’




Obesity Statistics with an Optimistic Outlook
Introducing, ‘Inch by Inch, It’s a Cinch’
Is There Any Science to Using a Small-Changes Approach?


Chapter 10: What Does Energy Balance Mean in Weight Management?




The Energy in The Foods We Eat
What Are RMR, TEF and AEE; The Illustrious Acronyms of Weight Management?
How Much Energy Does the Human Body Store?
The Regulation of Energy Expenditure Picture…Is There a Set Point?
How Do We Know When to Eat and When to Stop Eating?
Where Does Exercise Fit Into the “Energy Balance” Equation?
Prominent Questions and Answers on Energy Balance


Chapter 11: Lessons from ‘The Biggest Loser’ TV Show




Resting Metabolic Rate Changes with Weight Loss
Did the Rapid Weight Loss of the Contestants Influence their Weight Regain?
Stop: Is It True that ‘Dieting ONLY Programs Can Actually Make You Fat?’
What Role Does Genetics Play in Weight Management?


Chapter 12. Secrets from the REAL LIFE Biggest Losers!




Introducing the National Weight Control Registry
What Strategies Work for these Long-Term Weight Loss Success Winners?
How Much Physical Activity are Registry Members Doing?
What Happens to Registry Members Who Regain Weight?
What Sparks Most People in the NWCR to Initially Start Their Weight Loss Plan?
What Commonalities Are Observed With NWCR Members Diet?
Practical Take-Home from the REAL LIFE Biggest Losers


Chapter 13: Is There a Healthiest Diet I Should Consider?




What Are Telomeres and Why Did the Researchers Measure Them?
What Did the Researchers Find?
What Are the Mechanisms of the Mediterranean Diet that Promote Longevity?
Wait, Are There Any Limitations of This Study?
How Does Physical Activity Effect Telomere Length?
Special question: What is Inflammation?
Should You Choose the Mediterranean Diet?


Chapter 14. Low Carbohydrate Versus Low Fat Diets: What Is the Verdict?




The Case for Low Carbohydrate, High Protein Diets
The Case for Low Fat Diets What Does the Science Show?
Which Diet is Better for Weight Loss?
The Verdict: Which Is Better for Weight Loss: Low Fat or Low Carbohydrate


Chapter 15: The Stress-Cortisol-Obesity Connection




What Are the Stress Response Pathways?
So What Can You Do About Chronic Stress?


Chapter 16: 50 Frequently Asked Health, Nutrition and Weight Management Questions




Questions on Health
Questions on Nutrition
Questions on Weight Management


SECTION 3: Let’s HIIT the Workouts!


Chapter 17: Let’s Go Over the Pre-Exercise Fundamentals




Please Get Physician Clearance Before Starting Your Workouts
Wear Proper Exercise Gear for Your HIIT Workouts
Your Footwear Boosts the Workouts
You Need a Workout Timer


Chapter 18: Your Workout Warm-Up and Cool-Down Are Important––Here’s Why?




The Warm-Up: Preparing the Body and Turning on Fat Burning!
The Workout Cool-Down: Calming Your Body and Mind


Chapter 19: How Hard Should You Workout?




Introducing the M.I.I.T. Exertion Monitoring Method
The Talk Test is an Accurate Gauge of Exercise Intensity, Too!
Overexertion Carefulness!


Chapter 20: Your HIIT Workouts Plan




Preface to Your HIIT Workout Plan
How to Integrate HIIT Workouts with Your Steady State Workouts


Chapter 21: Your HIIT Workouts––Enjoy!




Workout #1: 60s/90s HIIT
Workout #2: 60s/60s HIIT
Workout #3: 60s/30s HIIT
Workout #4: 90s/30s HIIT
Workout #5: 30s/30s HIIT
Workout #6: 30s/45s HIIT
Workout #7: 30s/60s HIIT
Workout #8: 30s/90s HIIT
Workout #9: 3m/3m HIIT
Workout #10: 3m/4m HIIT
Workout #11: 3m/6m HIIT
Workout #12: 4m/3m HIIT
Workout #13: 4m/2m HIIT
Workout #14: 8s/12s HIIT
Workout #15: 15s/15s HIIT
Workout #16: 30s/4.5min HIIT
Workout #17: 4min/1-2-4min HIIT
Workout #18: 5min/5min HIIT
Workout #19: 2min/1min HIIT
Workout #20: 2min/2min HIIT


Chapter 22: The Future of HIIT Workouts––20 MORE Workouts!


SECTION 4: 100 WINNING Ways to Cut Calories in Your Daily Life




Smart Swap Winning Ways
Winning Behaviors to Follow in Your Daily Life
Winning Ideas to Follow at Home
Distinctively Unique Winning Ways to Cut Calories


My Salutation to You: The After Workout! Closing Thoughts To Reflect!