Guerrilla HIIT Classes are coming… 8/15/16

Un-intimidating workouts that anyone can do with great results.
Bring a friend any time!
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Example HIIT Workout

Warm-up
3 minutes
Row/bike moderate pace
2 minutes
Row/bike 20 seconds high /10 seconds moderate pace
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Workout
Every minute on the minute for 12 minutes.  Alternate:
Squats
Ring rows
Push-ups
Sit-ups
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Rest 3 minutes
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Every minute on the minute for 9 minutes.  Alternate:
Lunges
Battle ropes
Slam Ball
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Cool Down
3 minutes
Row/bike moderate pace
Then
400m Walk
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The Science behind HIIT

HIIT or the less marketable name Tabata, training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Tabata and his team conducted research on 2 groups of athletes.

  • The moderate intensity group worked out 1 hour a day, 5 days/week for 6 weeks.
  • The high-intensity group worked out for 4 minutes and 20 seconds, 4 days/week for 6 weeks. (Work/rest ratio of 20 seconds/10 seconds)

Results
The moderate intensity group increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle).

The high intensity group showed much more increase in their aerobic system than Group 1,
and increased their anaerobic system by 28%.

Conclusion
HIIT has a greater impact on both cardio and strength and in less time.
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Paramus
Mon/Wed/Fri – 8am, Noon
Tues/Thurs – 630am, 6pm

Take a FREE TRIAL class at any of the times above.
Contact deb.myers@guerrillafitness.net
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HIIT Only Member – $125/month
5 Class Punchcard – $110
10 Class Punchcard – $200

CrossFit members have access to all HIIT classes.

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