High Intensity Interval Training

Written by Glenn

Thursday, 07 February 2008

Definition:

High Intensity Interval Training, also known as HIIT in the fitness world, is an exercise program that alternates exercise with recovery. It focuses on increasing and sustaining the metabolic rate, and it is believed to be more effective in burning body fat than longer aerobic workouts.

How HIIT Works:

The average high intensity interval training can vary in length of time for effort and rest or recovery. However, the emphasis is on increasing a person’s heart rate to an approximate 65-85 percent of its maximum. This may take anywhere from one to four minutes for the average person to be short of breath. The interval period of time for rest or recovery can also vary, but should not be any longer than necessary to keep the heart from resuming its resting pulse rate. Using a treadmill or elliptical trainer is one way of measuring heart rate, and the speed can be adjusted as needed. However, any form of exercise can be adapted to high intensity interval training.

HIIT Benefits:

Quick results seen in as little as two weeks of high intensity interval training.
Higher percentages of fat burning, which is great for people wanting to lose or maintain their weight.
Increase in oxygen supply for working muscles from the heart and lungs.
Waste products are removed more efficiently and regularly.

Recommendations:

If you’re in good health, high intensity interval training is worth taking a look at. Any exercise program you currently participate in can be re-structured in this manner. If you regularly jog, swim, cycle, or work out with weights or on a treadmill, simply establish a routine of strenuous effort followed immediately by a resting period.
High intensity interval training should not be undertaken on consecutive days, as the body needs to fully recover.
High intensity interval training is not recommended for anyone who is pregnant, has heart disease, or is at risk of a stroke. Persons over the age of 60, and those with joint problems such as arthritis, should consult their physician before undertaking HIIT

Conclusion:

High intensity interval training is not a new concept by any means, but more people today are reading about and becoming interested in the idea. They want to add some variation to what can be a boring routine. Fortunately, there is no magic formula or diet to follow, or supplements to buy, with HIIT. Just continue with your own method of maintaining fitness, but try alternating your routine every other day, or once a week, or whatever works best for you. For overall physical health and improved cardiovascular activity, high intensity interval training may be the answer for many of us.