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  • Lucy Dalton and Vic Quilliam

Fight the fear part 1: HIIT truths




Persistence. Patience. Strength. Adaptability. Kindness.


If the last three months have taught us anything, it’s certainly recognising the importance of these qualities in ourselves when overcoming uncomfortable and uncertain situations.


What if we could use these skills and qualities to drive our own wellbeing journey and overcome any fears or uncertainty around fitness disciplines?


Teaching people over the years and providing integrated HIIT & Yoga classes has allowed us to listen to people’s hang-ups and often undervaluing of their capabilities. Often people feel like they can only fit into a category – ie. weights kind of guy/gal, the runner, yogi etc. At KIN we have a range of clients who have broken through these stereotypes and seen the benefits of challenging themselves in areas they used to consider perhaps out of their comfort zone.


“I haven't really had the confidence to do any classes for a few years as you always feel that everyone else knows what they are doing and have been going for years but I haven't felt that once with Kin Training, I found it very easy to pick it up.” Sharon, 47

The first stage in change is giving it a go. Be patient, be kind to yourself – nothing happens overnight, no matter what those dieting pill companies tell you!


See below as Lucy talks you through some myths about HIIT and tips on how to power through.



“I’m too unfit to do HIIT”





Fear of looking like a sweaty mess, or potentially passing out in front of a room of people, are worries I have heard many a time that often put people off even attempting a high intensity session.


The fact is, yes, you may be unfit to your standards, but first try reframing your mindset around HIIT training by thinking about how you have felt in the past AFTER you have done anything that’s challenged you cardio wise – did you feel like you were happy you did it? Felt the benefits the next day (including struggling to sit on a toilet seat at times)? Felt like you had achieved something? Thinking about the initial after affect feelings often can help put you in the right frame of mind in taking the steps and confidence to try something new.


Secondly, speak to the teacher before on an email or call them and explain your fitness level, be honest ie. how much exercise you have been doing and what, any injuries, and a good teacher will be honest about the level the class is and put you at ease, but also most classes should be beginner/intermediate unless it states otherwise, so there will always be lower impact options.


Thirdly, there’s no shame in taking rests when you first start, it’s expected, and certainly preferred by the teacher (nobody wants to call an ambulance and honesty I have thankfully never had to)! Listening to your body is key, even the fittest people have days where their bodies say ‘stop’! Understanding your MHR (Max heart rate) can also be helpful for those with wearable tech as it always you to know your limits and goals, during HIIT for example you should be aiming for 70-85% of your MHR throughout your 20-30 min session.


“I had never taken a HIIT class before, so wasn't entirely sure what to expect and I was convinced that I wouldn't be fit enough to take part / keep up! I think I expected myself to give up (either in class or just stop attending the sessions entirely) however I have come to enjoy doing the sessions and I think I'm seeing small improvements on some exercises. There are some I'll never master!”, Stacey, 32


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