By Rachel Main Ortho-Kinetics Professional Trainer
You may have heard this acronym recently, as I write this article HIIT type workouts grow even more popular in the fitness world; from P90X to Insanity the examples of HIIT workouts are almost exponential.
But what exactly is HIIT?
High Intensity Interval Training (HIIT) is the process of physically exerting yourself during a workout to your max physical effort for a specified amount of time (20 seconds – 1 min) followed by a short rest/active rest (10 – 30 seconds). This training technique has become very popular in the fitness sphere especially in lieu of more traditional steady-state cardio workouts. Why? Read on to find out…
High Intensity Interval Training improves Cardiovascular Fitness. The typical HIIT workout consists of quick bursts of intense interval training and short rest periods, this staggered regiment has been shown to increase VO2 max (maximal oxygen uptake). This type of training translates into improved performance in a multitude of different sports (running, cycling, swimming, skiing etc.). In addition, HIIT has been shown to improve outcomes in coronary artery disease, congestive heart failure, and help middle-aged adults combat metabolic syndrome.
HIIT workouts generally employ varied exercises, so you get a great full body workout, as well as create stamina and endurance through multiple ranges of motion and movement patterns.
HIIT is an effective alternative to traditional endurance-based training. By mixing up the
routine your body never really get “bored” using HIIT workouts. You can customize your workout your way, making it more intense by adding more time, intervals, or repetitions, or slow it down by utilizing slow flow movements to really work the mind muscle connection.
HIIT workouts are versatile – you can exercise anywhere! Take your workout to the weight room, stretching room, park, beach, or even the woods. No equipment required – you can adapt this to weight work, or just your body weight!
HIIT is a great type of training if you are looking to maintain lean muscle while increasing aerobic endurance! A 10 to 30-minute session, of quick 30 sec to 1 minute intervals, will preserve that muscle mass while maximizing your calorie burn and increasing cardiorespiratory fitness levels; even more so than steady-state cardio workouts! And bonus! HIIT keeps the metabolism going into after you have completed your workout! HIIT workouts not only crank up your metabolism during the workout, but several hours after as well. Your metabolism stays elevated due to post-exercise oxygen consumption (EPOC) this allows your body to continuously burn more as it goes through its recovery process.
Now that you have heard all the benefits are you ready to give it a try? Jennifer Peabody offers Metabolic Effect Monday & Thursday 4:30 – 5:00 PM, Rachel offers an early morning HIIT class ($) Tuesday 6:45 – 7:15AM, Kat offers a 30-minute Kettlebell class ($) on Monday & Wednesday 12:30- 1:00PM. Check out our Workout of the Week posted on the chalkboard in the cardio room by Sara, or schedule a private training session with one of our Ortho–Kinetic Trainers to get a HIIT workout you can take with you in your pocket on our Trainerize app!