Tillman Health Spa

09/25/2025

Tillman Health Spa schedule slightly changed:
Closed Monday, September 29, 2025
Open Monday, October 6, 2025
(Usually closed first Monday of the month.)

08/29/2025

t's so great that you're regenerating your health with regular sessions in the Hocatt, Hugo and other items that you're participating in at the Tillman Health Spa. Those are awesome steps. Pat and Jo love to share even more ways to improve your health with a well-rounded lifestyle program that includes exercise.

So, let's pursue more insights on the optimal ways to build up your body with exercise. Last week we covered muscle strength training in only 15 minutes per week. Adding cardiovascular fitness to your training doesn't have to take a lot of time either. Current scientific information recommends only 2 sessions per week, each lasting about 20 minutes of High Intensity Interval Training, (HIIT). You can apply HIIT to many different kinds of exercise such as walking, road or stationary biking, dancing, swimming and more.
Let's take walking as an example.
HIIT involves 5 minutes of warm up walking.
Then walk as fast as you can until your breathing hard for 15 to 45 seconds. If you can only walk fast for 15 seconds at first, great. Then gradually increase the number of seconds of fast walking.
Follow fast walking by a 1.5 to 2 minute slower pace until your heart and breath rate come down
Repeat this interval 5 to 7 times in each workout session.
Cool down for 5 minutes.



This video demonstrates High Intensity Interval Training on a stationary bike.
High Intensity Interval Training Demo by Dr. Jo

https://www.youtube.com/watch?v=mClxEQcI2QI&t=17s&ab_channel=Dr.BessieJoTillman

If you would like some coaching before starting High Intensity Interval Training, please:

Call for appointment 530-319-3885

Or book online

Our co-authored book Fit in !5 Minutes per Week provides even more information High Intensity Interval Training.

Fit in 15 Minutes per Week is available for purchase at our Tillman Health Spa or on Amazon.



Sending you abundant blessings,

Pat and Jo

Tillman Health Spa

High Intensity Interval Training involves short bursts of intense exercise followed by a rest period repeated 5-7 times.

08/22/2025

Kudos to those optimizing their health with the Hocatt and Hugo. Enhance your health even more by incorporating other healthy habits into your daily life. Maintaining good muscle strength is a must. Watch this video to learn a technique for strengthening muscles in only 15 minutes per week. Seems incredible? Yes, but effectiveness has been scientifically researched and verified.