March Fitness Tips Published Feb. 24, 2015 By Michelle Walker 169th Force Support Squadron MCENTIRE JOINT NATIONAL GUARD BASE, S.C. -- If you are looking to increase your cardio, change it up, or simply improve it, you will have to give HIIT a try! HIIT: High-Intensity Interval Training. HIIT involves the alternating bursts of all-out intensity (90 to 100 percent) with periods of reduced intensity (50 to 60 percent) for a set duration of time. Sample HIIT workout: Minutes Activity, percent intensity 0:00-2:00 Brisk walk, 60% (warm-up) 2:00-3:00 Jog, 70% 3:00-3:30 Sprint, 80% 3:30-5:00 Jog, 50% 5:00-5:30 Sprint, 85% 5:30-7:00 Jog, 50% 7:00-7:30 Sprint, 90% 7:30-9:00 Jog, 50% 9:00-9:30 Sprint, 95-100% 9:30-11:00 Jog, 50% 11:00-17:00 Repeat minutes 9:00-11:00 (3 times) 17:00-20:00 Walk/cool down Kalettes or Kale Sprouts If you think of the most nutritious veggies, kale and brussels sprouts probably come to mind. Now imagine those two vegetables had a baby. Kalettes have small delicate leaves that have the great, nutty flavor of brussels sprouts and get crispy like kale chips when you roast them. Plus, they're highly nutritious. One cup of kalettes contains 5g of fiber, 90 percent of the Recommended Daily Allowance for Vitamin C, and 15 percent of the RDA for Iron. This natural combination of Vitamin C and Iron is key for maximizing your body's ability to absorb plant based iron sources. Roasted Kalettes: · 6 cups Kalettes (about 12 ounces) · 2 tablespoons extra-virgin olive oil · 1/8 teaspoon salt · 1/4 teaspoon ground pepper Preparation: 1. Preheat oven to 475°F. 2. Combine Kalettes, oil, salt and pepper in a large bowl. Spread in an even layer on a large, rimmed baking sheet. 3. Roast in the lower third of the oven until just tender and browned in spots, usually about 10 minutes. Nutrition Per serving: 108 calories; 7 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 6 g carbohydrates; 1 g total sugars; 4 g protein; 1 g fiber; 112 mg sodium; 2 mg potassium.