Diversity in our exercise program plays a key role in overall physical health. Today we’ll look at High Intensity Interval Training or HIIT, as it is commonly referred to as.
What is HIIT?
Whilst there is no single definition for a HIIT workout, it’s agreed to be: bursts of intense exercise with periods of rest or low intensity movement. The working portion should elicit 90% or more of your VO2 Max or greater than 75% of your maximal power. VO2 Max is defined as the maximum amount of oxygen your body can use during exercise. This is a measure of a person’s aerobic capacity. Maximal Power is the maximum power able to be generated for a given exercise.
These workouts typically last between 20 to 30 minutes, making them ideal for those with busy schedules. HIIT workouts can include various forms of exercise, such as running, cycling, jumping, and bodyweight exercises like push-ups, squats, or everyone’s favourite – burpees.
Structuring a HIIT workout
HIIT routines can vary widely in their structure, offering flexibility to cater to different fitness levels and goals. Here are a few common HIIT formats:
Tabata Training: This is one of the most popular forms of HIIT. It consists of 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated for 8 cycles, totalling 4 minutes per set.
EMOM (Every Minute on the Minute): In this format, you perform a specific exercise at the start of every minute and then rest for the remainder of the minute. This cycle is repeated for a set period, typically 10 to 20 minutes.
AMRAP (As Many Rounds As Possible): During a set period, you aim to complete as many rounds of a specific exercise or combination of exercises as possible. This encourages high intensity and endurance.
Circuit Training: This involves a series of different exercises performed back-to-back with minimal rest in between. Each exercise targets a different muscle group, ensuring a full-body workout.
Gibala: This entails a Three-minute warm up followed by 60 seconds at 95% VO2 max followed by 90 seconds rest for 8-12 cycles then a three to five minute cool down.
Zuniga: Professor Jorge Zuniga developed a protocol with the intention of creating the shortest workout whilst achieving the highest amount of work and oxygen consumption. He came up with 30 seconds at 90% power output at VO2 max with 30 seconds of rest, repeated for ten cycles.
As you can see from the above examples, there is no ‘one’ perfect HIIT workout, but it is agreed the multiple health benefits make HIIT a must for your exercise regimen.
So, what are these benefits (I hear you ask)?
Some of the many, well-documented benefits include:
Improved Cardiovascular Health: HIIT has been shown to significantly improve cardiovascular health by increasing heart rate and improving circulation. Regular HIIT workouts can reduce the risk of heart disease and lower blood pressure.
Enhanced Metabolic Rate: HIIT workouts can boost your metabolism for hours after exercise. This is known as the “afterburn effect” or excess post-exercise oxygen consumption (EPOC), which helps burn more calories even at rest.
Increased Fat Burning: HIIT is highly effective at burning fat, particularly abdominal fat. The high-intensity nature of the exercises ensures that you burn more calories in less time, promoting fat loss and muscle definition.
Improved Insulin Sensitivity: Regular HIIT sessions can improve insulin sensitivity, which helps the body better manage blood sugar levels. This is particularly beneficial for individuals with type 2 diabetes or those at risk of developing it.
Muscle Building and Retention: HIIT can help build and maintain lean muscle mass while promoting fat loss. The varied exercises and intensity levels challenge muscles in different ways, encouraging growth and strength.
Is it really for me?
The short answer is yes.
Here’s why:
Time Efficiency: One of the biggest advantages of HIIT is that it allows you to achieve significant health benefits in a shorter amount of time compared to traditional steady-state cardio. This makes it perfect for busy individuals who struggle to find time for lengthy workouts. You can stop using “I haven’t got time to exercise” now.
Versatility and Variety: HIIT can be performed anywhere, with or without equipment. This versatility means you can customize your workouts to suit your preferences and keep things interesting, reducing the likelihood of workout boredom.
Accessibility: HIIT can be adapted to any fitness level, from beginners to advanced athletes. You can start with simpler exercises and gradually increase the intensity as your fitness improves.
Overall Health Improvement: Regular HIIT workouts contribute to better overall health, including improved cardiovascular function, enhanced metabolism, better mental health, and a lower risk of chronic diseases.
In Summary
High Intensity Interval Training is a powerful and efficient workout method that offers numerous health benefits. By incorporating HIIT into your fitness regimen, you can achieve significant improvements in cardiovascular health, metabolic rate, and overall fitness, all while saving time. Whether you’re a beginner or a seasoned athlete, HIIT can help your fitness journey more efficiently and effectively.
Note
Your current ability and fitness level should be taken into account before making any changes to your physical routines. This is especially important for those with, or at risk of cardiac conditions. Seek the advice from qualified health and fitness professionals to tailor a program that will give you your best results. Going in without a plan or with bad advice can lead to injury or set you back from improving your health-span.
Further reading
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