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.

“HIIT Your Limit is packed full of useful advice on living a healthier, fitter life and Dr. Kravitz’s zeal will inspire you to make small changes that lead to huge results!”—Tony Boutagy, PhD, Strength Coach, Exercise Physiologist, and Award-Winning Fitness Book Author “Here you’re getting the very best: unlimited great ideas that are simple to implement to really get results!”—Keli Roberts, National Fitness Hall of Fame Inductee, IDEA International Fitness Instructor of the Year “Dr. Kravitz is an international leader in the health and fitness industry and has a gift for making the science of exercise make sense!” —Terry Eckmann, PhD, Professor and International Fitness Presenter “HIIT Your Limit is the perfect read for anyone and everyone looking for a motivating guide to exercise right and eat healthy for lifelong wellness.”—Sara Kooperman, JD, CEO, SCW Fitness Education, Illinois State Businesswoman of the Year, National Fitness Hall of Fame Inductee “Dr. Kravitz is a legend in the fitness industry. His new book, HIIT Your Limit, will get you moving and take you to YOUR limit!”—Lawrence Biscontini, M.A., IDEA Instructor of the Year, CanFitPro International Presenter of the Year “Dr. Kravitz has a way of taking decades of exercise and nutritional science and bringing it to us in a concise and incredibly useful way. I recommend that all my patients read HIIT Your Limit, digest it, and exercise this resource for a healthy life!”—Dr. Bruce Allsop, Family Medicine Practitioner“Following this program of diet and lifestyle changes can help you lose and maintain weight, in addition to helping you live a longer, more vibrant life in the optimal amount of time.”—Matthew G. Pinto, Doctor of Osteopathic Medicine, National Medical Director at the Center for Medical Weight Loss, Diplomat of the American College of Osteopathic Family Medicine, and Diplomat of the American Board of Obesity Medicine

• 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 OxygenThe Muscles Are the ‘Engines’ that Do the Work Chapter 5: How to Succeed in an Exercise Program: Ten Steps to FollowChapter 6: Do It Right: Avoid These Exercise MistakesChapter 7: Time for Your Heart Health Pre-CheckChapter 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 ShowResting 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 ConnectionWhat Are the Stress Response Pathways? So What Can You Do About Chronic Stress?Chapter 16: 50 Frequently Asked Health, Nutrition and Weight Management QuestionsQuestions 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 FundamentalsPlease Get Physician Clearance Before Starting Your Workouts Wear Proper Exercise Gear for Your HIIT Workouts Your Footwear Boosts the Workouts You Need a Workout TimerChapter 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 PlanPreface to Your HIIT Workout Plan How to Integrate HIIT Workouts with Your Steady State WorkoutsChapter 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 HIITWorkout #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!