With
numerous fitness fads rising in the fitness world today, HIIT is
becoming quite popular. HIIT stands for High Intensity Interval
Training. This specific workout targets repeated bouts of high intensity
effort, following a variation of recovery time. The intense work
periods may range from 5 seconds to 8 minutes long, and are performed at
80% to 95% of a person’s estimated maximal heart rate, the maximum
number of times your heart will beat in a minute without overexerting
yourself.1 This
type of training usually continues going from work to relief periods
that normally lasts 20 to 60 minutes. HIIT training has said to be more
effective and beneficial than just your normal cardio routine because of
the intensity level is higher which aids in burning more fat. In
research, HIIT has been shown to burn adipose tissue more effectively
than low-intensity exercise - up to 50% more efficiently. It has also
been shown to speed up your metabolism which helps you burn more
calories throughout the day.2
The
reason that HIIT training has become very popular in the fitness world
is because it can be modified for any individual no matter their age or
their physical abilities. HIIT is very versatile and can be incorporated
into a multitude of different types of workouts which includes:
cycling, swimming, walking, and in group exercise classes. There are
great benefits that come from HIIT training. Below are just a handful of
benefits:
- Abdominal fat and body weight while maintaining muscle mass
- An increase in VO2 max, or the maximum oxygen uptake that one has
- Blood pressure
- Metabolism can be increased for the next 48 hours, helping to burn 50% more fat overall than steady-state cardio.
- insulin sensitivity (which helps the exercising muscles more readily use glucose for fuel to make energy)
The
incorporation of interval training into a general conditioning program
will optimize the development of cardiorespiratory fitness as well as
numerous other health benefits.1 HIIT training is beneficial for a wide variety of people, so give it a try and see great results!
References:
1Kravitz, L. (n.d.). High-Intensity Interval Training. Retrieved November 2, 2014, from http://www.acsm.org/docs/brochures/high-intensity-interval-training.pdf?sfvrsn=4
2What is the best HIIT workout? (2014, September 18). Retrieved November 2, 2014, from http://www.bodybuilding.com/fun/wotw40.htm
When reading this blog the first thing that came to my head was if Cross Fit workouts are a type of HIIT training. It is very interesting to see the many variations of workouts we have now, which gives everyone all the more reason to stay active. Someone can always find some sort of activity they would like.
ReplyDeleteAnother thing to think about is the body types of sprinters and distance runners. Distance runners are thin and frail looking, and sprinters are more muscular and defined. Sprinters are essentially using HIIT
ReplyDeleteCrossFit is high intensity fully functional workouts done at high intensity. This fits right in with HIIT also hit makes every movement and modality modifiable which is also a cross fit characteristic. I believe that due to their results and adaptability these types of exercise programs will remain popular for quit some time.
ReplyDeleteI normally strength train (high weight low reps), do you have any sugestions on implementing some HIIT with weight lifting? (sets, reps, and rest interval wise). What I do like about HIIT is that it doesn't require too much time, just the high intensity. high normally do long sessions of stair masters or inclined treadmill.
ReplyDeleteI usually try to work in a form of "HIIT" into my weight program by doing what I've always called supersets. Now, supersets consists of a heavy low rep set, usually 85% of 1 rep max, immediately followed by a very light high rep set , usually about 25% of 1 rep max, to failure.
ReplyDeleteI think my football coach had it on our program when I was a freshman and I always felt like it yielded good results, so i just kept it. Just an idea for you Omar
I really enjoyed this article. HIIT is very important. This circuit contributes to the perfect workout. High intensity is the best way to get a maximum workout.
ReplyDelete