Every day it is getting harder to fit exercise into our schedule. My clients are highly driven professionals who work around the clock, try to balance family, social and work life and sometimes we can’t spare 60min to exercise. This is where High Intensity Interval Training (HIIT) can help. Today I am going to chat about HIIT Exercise for FAST Results.
What is HIIT?
“Brief intervals of vigorous activity interspersed with periods of low activity or rest”
HIIT is a form of exercise training that involves the participant giving 80-100% effort for a given time period followed by a low effort rest interval and repeated over a number of times. This training protocol has been used for over 100 years with reports as far back as 1912 when the Finnish Olympic long distant runners were using interval training during workouts (Billat 2001).
Why do we like it?
Studies show that HIIT can increase your VO2 max (which is the amount of oxygen your body can use and an indicator of cardiovascular fitness), reduce lactate accumulation (that burning sensation in your muscles) and increase enzyme activity to reduce fatigue.
For our busy professionals struggling to fit the time to exercise, we love it because you can get the same, if not greater, results in half the time of low intensity longer duration workouts.
Designing a HIIT Workout?
Our sports scientists can design your training plans around your schedule but if you are feeling confident here is our tips:
Determine total workout time:
How long you spend on warmup and cool down as well as the number if intervals and work to recovery ratio (e.g. 30min duration = 5 min warmup, 20 min workout and 5min cool down
Determine work to rest ratio:
Several studies recommend a 1:1 ratio, e.g. 30 sec work : 30 sec rest. However, this is interchangeable, a popular HIIT format is Tabata training which involves 20 sec work : 10 sec rest 4min duration (total 8 sets)
Choose exercise types:
Can be in a circuit format, using a single exercise or using a mixture of exercise. For example, in a circuit format we might pick 10 exercises using a mixture of weights and bodyweight exercises using a 1:1 work to rest ratio of 30 sec work 30 sec rest for 20min duration.
Another example would be to pick a piece of equipment like a Wattbike working at 90% for 30 sec work 30 sec rest for 20min, you get the picture? The possibilities are endless.
We also recommend you keep on top of your nutrition to help you perform to a high capacity and supplement with high quality supplements, I personally like Cherrybeet performance from Inner Angel Health.