Tough HIIT workouts take it out of you, so it pays to be more nuanced about which protein and carbs you replenish with. We asked nutrition professor Melissa Murphy, of Bastyr University in California for her recs.
SCALE IT UP
Fish is also a good source of energy- booster b12.
Activities like plyometrics and sprints cause your bones to release calcium. Help them rebuild stronger by eating calcium-rich foods like yogurt and cheese.
NUTS & BEANS
Your body uses up stores of b vitamins producing the workout energy you need. Refill your tank with almonds (which have b2) or chickpeas (b6).
Fish is rich in selenium, which helps support your body’s natural antioxidant abilities – important, since a hard workout ups the potentially cell- damaging free radicals in your system.
Get in tons of antioxidants like vitamin c to counterbalance the temporary dip in immunity of workout stress.
Much is made of the pounding that HIIT can place on the body, but these workouts don’t have to be high impact. Go with the cardio powerhouses below for HIIT that’s free of all jolts.
Row at top speed for 500 metres, using enough resistance so you’re not falling off the seat, then go slow for a minute. “repeat three to five times for a solid workout,” says instructor leon joseph at equinox in New York City. You’ll also work back muscles for better posture.
Warm up, then start adding resistance “until it feels like you’re climbing a thick, juicy hill,” says SoulCycle instructor bevin prince. “Push as fast and as hard as you can for 20 seconds, then walk it out for 20.” Repeat that six to eight times; do some intervals out of the seat for more core work.
Start by doing 10 seconds all out with shorter power strokes, then 40 seconds of longer, slower strokes, alternating for 10 minutes, says Jason Walsh, the founder of Rise Nation studios. “work up to a 1-to-3 ratio of work to rest and so on,” Jason says. “it’s an easy way to track progress.”
TO CUE INTERVALS OFF THE CLOCK: GO HARD UNTIL YOUR BREATHING IS HEAVIER BUT CONTROLLED, THEN BACK OFF UNTIL YOUR BREATHING CALMS. NOW YOU’RE READY FOR THE NEXT SET.
—LEON JOSEPH, GROUP FITNESS INSTRUCTOR