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A Sample HIIT Workout According to Cindy Tucker, physical therapist and director of Rehabilitation Services at KishHealth System, HIIT workouts can be performed at home without any necessary equipment. A typical five-minute HIIT workout consists of performing intervals of the following exercises: • Burpees (full-body exercises) • Fast, low-step running • Jumping jacks • Mountain climbers • Squat jumps THIS POPULAR EXERCISE TREND involves alternating short periods of strenuous cardiovascular exercise with recovery periods of lighter activity. Learn more before you HIIT your stride: Fact 1: The hype is real. According to the American College of Sports Medicine, HIIT can enhance your cardiovascular fitness, improve your cholesterol and blood pressure levels, and lower your risk of insulin sensitivity—a potential diabetes precursor. Exercising at higher intensity levels also burns more fat within shorter amounts of time, so you can complete an effective HIIT workout in as little as 20 minutes. Fact 2: HIIT is not for everyone. "HIIT is very challenging, so it's not a good workout approach for beginners," says Cindy Tucker, physical therapist and director of Rehabilitation Services at KishHealth System. "If your body isn't ready for such a high activity level, you risk injury." Tucker believes HIIT can be an appropriate option for fit adults who are looking for added challenge. Fact 3: You can do HIIT exercises at home—but talk with a trainer or take an exercise class first to hone your technique. Taking a group fitness class and/or working with a personal trainer helps assess your HIIT readiness and is a great way to learn how to safely perform exercises and modify them as needed. 3 Fast Facts about HIIT CONSIDER THE POTENTIAL RISKS AND BENEFITS OF HIGH-INTENSITY INTERVAL TRAINING (HIIT) TO SEE IF THIS CHALLENGING WORKOUT APPROACH IS RIGHT FOR YOU. 2 One-on-One Personal Conditioning/Training Program Free initial consultation, then $30/Hour - Registration Required KISHPROGRAMS.ORG KishHealth System Physical Therapy Center offers many exercise and fitness classes. Call 815.748.8900 to find one that is right for you. CANCER CENTER OUR MISSION WELLNESS CLASSES AND PROGRAMS KishHealth System Cancer Center provides patients and families with education, support, and resources to deal with the many challenges presented by cancer. Generous donor support helps underwrite the cost of these programs. If you are interested in making a donation to improve the quality of life for those dealing with cancer, please contact the KishHealth System Foundation at 815.748.9954 or visit kishhealthfoundation.org. We are the cornerstone of healthcare for the communities we serve—the first choice for service, comfort, and safety. Look for a list of featured classes and programs in the Wellness Programs section toward the back of this issue. Most are free and require registration. Classes with low enrollment are generally canceled three days prior to the start date. Please register early. Register online at kishprograms.org.