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Ever been HIIT?

High Intensity Interval Training with group fitness

High Intensity Interval Training (HIIT) was almost unheard of 10 years ago, but the significant benefits has become more well known outside of elite and professional uses. Almost common place now within personal training, clients results support the improvements of general health, weight loss and strength and fitness.

Key Benefits 

• Shorter workouts
• Greater Excess Post-exercise Oxygen Consumption (EPOC). This can increase your metabolic rate and elevated fuel consumption resulting in greater fat loss for up to 2-3 days after exercise.
• Enhanced Anabolic (building and repairing) hormones from Anaerobic (high intensity/short bursts) training, greater Human Growth Hormone (HGH) and less stress hormones e.g. cortisol which is associated with fatigue, breakdown, depressed immune system, higher insulin and higher weight gain.
• Better fitness and strength gains
• Adds variety to your training – depending on your fitness level and bio-mechanics, this is not normally recommended every day.
• Reduce overuse injuries

So what is High Intensity Interval Training?

Generally it is all about speed and intensity and lasts for normally 20-30 minutes. It can be either cardio or strength and they use specific types of protocols and timings for different training goals. The most well know is called Tabata Intervals from the work and studies conducted by Tabata and Tremblay that proved that this type of interval training is extremely effective for body fat loss and increasing aerobic and anaerobic fitness.
Here is a sample Tabata program
Exercise 1 = 20 sec exercise, 10 sec rest for 8 sets = 4 mins + 1 min rest
Exercise 2 = 20 sec exercise, 10 sec rest for 8 sets = 4 mins + 1 min rest
Exercise 3 = 20 sec exercise, 10 sec rest for 8 sets = 4 mins + 1 min rest
Exercise 4 = 20 sec exercise, 10 sec rest for 8 sets = 4 mins + 1 min rest
Total time is 20 mins plus your warm up and cool down.

Good luck and when you finished you know that you have been HIIT!!!

Proudly published in Oct 2015 edition South City Bulletin

South City Bulletin

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