Thursday, July 20, 2017

What is HIIT ?

HIIT? High Intensity Interval Training.
What is this form of training you hear people doing ? HIIT can be a variety of things but most often it's a period of intense work at an all out effort, followed by a rest/ recovery period This type of intense training causes a sort of metabolic disturbance which can result in the body burning calories at a higher rate up to 48-72 hours later.
Why is HIIT so popular? It can increase your metabolism, reduce insulin resistance, improve cardiac function, produce faster gains in endurance levels than steady state cardio training and can be an effective way to recruit/build type 2 fast twitch muscle.
This type of training can be done anywhere and usually doesn’t require equipment and may be more efficient in terms of time commitment. Get in and get out ! This type of training also burns more fat effectively than typical endurance cardio. Good thing about HIIT is that you don't need to do it everyday and you shouldn't! IF you are doing it right, you should be pushing at 90% -100% max capacity ! Yes it should be difficult and tiring ! Your recovery periods may last as long as the work periods and are usually performed at a rate of 40% to 50% of a person’s estimated maximal heart rate. The workout involves alternating between the work and recovery periods.
HIIT can be modified for people of all fitness levels and people with various medical conditions including being overweight and people with diabetes. HIIT workouts can be performed using various methods of exercise including bodyweight exercises, strength exercises, cycling, walking, swimming, or running or group fitness classes. HIIT workouts tend to burn more calories than traditional workouts and you can burn more calories during the post-exercise workout period.
HIIT workouts are more exhaustive than traditional steady state endurance workouts. A longer recovery period is often needed. If you are going to start HIIT type training workouts it may be beneficial to start with one HIIT training workout per week and then as you feel ready for a greater challenge add a second HIIT workout during the week while still making sure you spread out the workouts and never do them on back to back days.
One example would be to do a ratio of 1:1 which may be a 3-minute hard work or high intensity period followed by a 3-minute recovery period. 20 on and 10 off is very popular. Another training protocol is where the exerciser does about 30 seconds of sprint or near full-out effort which is followed by 4 to 4.5 minutes of recovery. This type of combination can be repeated 3-5 times.

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