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Dear Friends and Neighbors,

CentraCare care givers have been working around the clock for more than 20 months to care for you, your families and friends during COVID. We are committed to caring for every Minnesotan who needs us, and nothing will prevent us from doing so – even during these never-seen-before times.

The challenge of providing this level of care is that our hospital beds are often full. ERs in all of our hospitals are packed. And our clinical teams are exhausted. Early in the pandemic, our community stepped up in amazing ways to help us. We ask that you again join us in fighting this pandemic together.

How can you help?

  • Please get your COVID vaccines and booster shots. They are proven safe and effective in reducing COVID illness, keeping people out of the hospital, and preventing death.
  • If your situation is not an emergency, please use other care options, including:
  • If this is a medical emergency, call 9-1-1, or visit the ER.

Together, we can do this. Thank you for your support.

Ken Holmen, MD
President and CEO

Getting started with high intensity interval training (HIIT)

Published in Weight Management, For the Health of It Author: Alyssa Monson, Registered Dietitian

CentraCare Weight Management

HIIT seems to be everywhere right now. It’s is a type of training which incorporates short bursts or intervals of high intensity and periods of recovery (lower intensity). Some also may include a steady state (medium intensity) to keep you moving between the high intensity intervals and recovery periods.

The benefits of HIIT include increase in cardiovascular fitness and improved blood vessel function and other markers of blood vessel health. It also may lower insulin resistance and decrease fasting blood glucose.

As with any new fitness regimen, talk with your health care provider before starting or haven’t done it before.

For overall health benefit, pair HIIT with a regular resistance training routine and other steady state cardiovascular activities.

Getting started

Walking is a great way to get started with HIIT. Check out this example below.

  • Warmup (3 minutes): Walk at an easy, comfortable pace
  • Interval set (complete 3-5 reps):
    • Steady state (3 minutes): Walk quickly enough that your breathing is quickened, but you can still talk easily.
    • High-intensity interval (1 minute): Walk as quickly as you can. At this pace your breathing will be quick and labored; talking is difficult.
    • Recovery (1 minute): Walk at a comfortable pace and focus on catching your breath.
  • Cooldown (2 minutes): Continue to walk at an easy, comfortable pace. Feel free to add in a few of your favorite stretches during this time if you desire.

Learn more about HIIT.