Improve YOUR Physical Activity with High Intensity Interval Training (HIIT).

Improve YOUR Physical Activity with High Intensity Interval Training (HIIT).

As anyone with children and a full-time job knows, fitting physical activity into our lives can be very difficult. In this article, Craig Alexander; A respected personal fitness trainer from England discusses what amount of physical activity we should be getting and gives us some great advice on how to achieve it. He is an advocate of HIIT workouts (High intensity interval training). Let’s see what Craig has to say.

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Recommended exercise per week.

In order to give advice on a physical activity I first think we should look at the UK Government guidelines given:

1. Adults should aim to be active daily. Over a week, activity should add up to at least 150 minutes of moderate intensity activity in bouts of 10 minutes or more – one way to approach this is to do 30 minutes at least 5 days a week.

2. Alternatively, comparable benefits can be achieved through 75 minutes of vigorous intensity activity spread across the week or combinations of moderate and vigorous intensity activity.

3. Adults should also undertake physical activity to improve muscle strength on at least two days a week.

4. All adults should minimise the amount of time spent being sedentary (sitting) for extended periods.

Now, you could be sat there thinking that’s not much physical activity at all or be thinking I have far too much marking and class preparation to fit that in. Please bear in mind this is the minimum amount of physical activity you should be doing and if you are doing more great work!

Fitting in physical activity.

If for you this is a bit of a struggle to hit here are some easy ways to increase your physical activity without having to hit the gym.

During a busy Monday to Friday workweek can you get in just 10 minutes of exercise each day? That is 50 minutes of your 150 a week done, leaving you two 50 minutes of activity to do Saturday and Sunday.

I’ve included below some YouTube HIIT workouts (high intensity interval training) from the Body Coach, Joe Wicks. These are usually less than 30 minutes long and will help you hit the 75 minutes of vigorous exercise a week and can be quite fun. (Check with your doctor before starting new exercise regimes).

I know that teaching is a very busy profession but you can adapt your teaching to include physical activity while you teach. Try teaching standing up if you don’t already in order to reduce the amount of time in a seated position.

Try and make some of these little changes in your daily routine, you’ll be surprised how much physical activity you can squeeze in. Make it a habit and you will see your energy levels and general health improve.

Craig Alexander.

high intensity interval training


Craig Alexander is a Personal trainer, Nutritionist, Strength Coach, Senior Coach at The Strength and Conditioning Institute where he has been Shortlisted for Personal Trainer of the year 2017 and Employee of the year 2018. He is also studying for a masters degree in obesity and weight management.


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High Intensity Interval training (HIIT training) with the Body Coach; Joe Wicks.

Find more great videos at The Body Coach TV

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Author: Paul Stevens-Fulbrook

Paul Stevens-Fulbrook (TeacherOfSci) is a Science teacher and Education blogger based in Brighton, England. He started blogging to help support teachers with the everyday struggles that they all face (including himself).

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