HIIT (High-intensity interval training) is all the hype lately.
According to a survey conducted by The American College of Sports Medicine. It’s one of the two top fitness trends for 2014 (the other being body weight training).
So what’s this type of training all about?
What is it with HIIT?
HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise. Followed by short, sometimes active, recovery periods.
This type of training gets and keeps your heart rate up and burns more fat in less time.
A high-intensity workout increases the body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery. NASM, NSCA, head instructor at The Fitting Room in New York City.
This after-burn effect is referred to as Excess Post-Exercise Oxygen Consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular aerobic and steady-state workouts.
HIIT the Spot
Not totally convinced?
Here are a few other benefits from HIIT:
- HIIT trains and conditions both your anaerobic and aerobic energy systems. You train your anaerobic system with brief, all-out efforts, like when you have to push to make it up a hill, sprint the last few hundred yards of a distance race, or run and hide from your spouse when they won’t stop nagging you about the dishes.
- HIIT increases the amount of calories you burn during your exercise session and afterward because it increases the length of time it takes your body to recover from each exercise session.
- HIIT causes metabolic adaptations that enable you to use more fat as fuel under a variety of conditions. This will improve your athletic endurance as well as your fat-burning potential.
- HIIT appears to limit muscle loss that can occur with weight loss, in comparison to traditional steady-state cardio exercise of longer duration.
- To get the benefits HIIT. You need to push yourself past the upper end of your aerobic zone and allow your body to replenish your anaerobic energy system during the recovery intervals.
The key element of HIIT that makes it different from other forms of interval training is that the high intensity intervals involve maximum effort.
Not simply a higher heart rate.
There are many different approaches to HIIT. Each involving different numbers of high and low intensity intervals, different levels of intensity during the low intensity intervals.
Different lengths of time for each interval, and different numbers of training sessions per week.
If you want to use HIIT to improve performance for a particular sport or activity. then try this:
Ready for a challenge?
Try your hand (or full body, rather) at HIIT Level 1.
The most beneficial use of this workout would be in conjunction with some loaded strength exercises.
However, this is also an effective and extremely efficient workout that can be done anywhere when pressed for time.
Be sure to give one hundred percent effort during the exercises. Repeat 3 days a week with the goal of completing it faster each time.
General HIIT Guidelines
- HIIT is designed for people whose primary concerns are boosting overall cardiovascular fitness, endurance, and fat loss, without losing the muscle mass they already have.
- Before starting any HIIT program, you should be able to exercise for at least 20-30 minutes at 70-85% of your estimated maximum heart rate, without exhausting yourself or having problems.
- Because HIIT is physically demanding, it’s important to gradually build up your training program so that you don’t overdo it. (The sample training schedule below will safely introduce you to HIIT over a period of eight weeks.)
- Always warm up and cool down for at least five minutes before and after each HIIT session.
- Work as hard as you can during the high intensity intervals, until you feel the burning sensation in your muscles indicating that you have entered your anaerobic zone. Elite athletes can usually sustain maximum intensity exercise for three to five minutes before they have to slow down and recover, so don’t expect to work longer than that.
- Full recovery takes about four minutes for everyone, but you can shorten the recovery intervals if your high intensity intervals are also shorter and don’t completely exhaust your anaerobic energy system.
- If you experience any chest pain or breathing difficulties during your HIIT workout, cool down immediately. (Don’t just stop or else blood can pool in your extremities and light headedness or faintness can occur).
- If your heart rate does not drop back down to about 70% of your max during recovery intervals, you may need to shorten your work intervals and/or lengthen your recovery intervals.
- HIIT (including the sample program below) is not for beginner exercisers or people with cardiovascular problems or risk factors. If you have cardiovascular problems or risk factors should NOT attempt HIIT unless your doctor has specifically cleared you for this kind of exercise.
This is the best cardio exercise for me and Sam it gets you quicker results without running on the treadmill for 40-50 minuets at one time.
You can fit it into a busy schedule for me it works and i hope it will work for you!
We have our very own HIIT Level 1 Guide 16 weeks worth of intense HIIT training! Click the image below!