I’m sure you’ve heard of High-Intensity Interval Training or commonly known as HIIT.
HIIT has been around for a very long time. It was not until 1996 when Professor Izumi Tabata introduced Tabata training that really made HIIT famous. HIIT is when you train in different bouts of higher intensity exercise. That means you go all out, rest, and then go all out again. HIIT is one of the most highly researched topics when it comes to fitness.
In this article we’ll be going over Who, What, How, and Why you need to start doing HIIT
What is High Intensity Interval Training
HIIT is the alteration of brief bouts of higher intensity exercise with rest or lower intensity exercise.
You can incorporate HIIT on all types of exercises. (walking, running, cycling)
HIIT takes less time to perform and generates the same improvement as if you would if you were to work out moderately for a longer period of time.
Since HIIT requires your body to work harder, your body will burn more calories, especially after your workout.
Who Should Train HIIT?
Researchers have proven that HIIT improves cardiovascular fitness better than as if you’re performing moderate-intensity workouts.
The greater intensity will be close to double the amount of calories burned as if you were to do your regular workout routine.
In my opinion, the biggest obstacle people face when it comes to their fitness is time. Therefore, I believe HIIT is best for those who are always busy and have little to no time to workout.
HIIT can be used by people whose goal is to improve their fitness performance, body composition, and other health benefits.
A study by the American Heart Association suggests that HIIT is safe for patients with Cardiovascular Disease.
Pro's and Con's of HIIT
Here's Some Benefits of HIIT
Here’s some benefits of HIIT
– Improves Blood Pressure
– Cardiovascular Health
– Insulin Sensitivity
– Decrease Abdominal Fat
– Decrease Body Weight While – Maintaining Muscle Mass
How Do You Train HIIT?
Before you get started on incorporating HIIT into your program, I suggest that you consult your doctor first.
Getting clearance from your doctor before engaging in any exercise regime will benefit you in the long run by preventing any injuries.
So how do you train using HIIT?
Frequency: can be as much as 3 to 5 days per week.
Intensity: has to be at least 80% of your estimated maximal heart rate.
Recovery: should be the same amount as your work time. If you go all out (high intensity) for 3 minutes, then the rest time should be 3 minutes of the low-intensity bout. You can do this for 3, 4, or 5 minutes.
Another technique you can do is 30 seconds of high intensity and then 4 minutes of low-intensity recovery.
For example, if you’re using a cycle machine. You’d perform a 30-second all-out high intensity followed by 4 minutes of low-intensity cycling.
You can do this 3 to 5 times.
Different Types of HIIT Workouts You Can Use
Here’s and example of a HIIT workout with single exercise mode:
Another Type of HIIT method is the Tabata method.
The Tabata circuit consists a total of 4 minutes of high-intensity workout.
So you’d workout for 20sec then rest for 10 sec. You repeat that for 8 rounds.
Here’s what a Tabata set would look like:
Remember that each of these exercises can be done with modified techniques. If you’re unable to do a full push-up, do modified push-ups.
Most of these exercises can be modified. I suggest starting with 1 set and gradually increase the number of sets once you get stronger and stronger.
HIIT Equipment
As you can see from the examples that you don’t need much equipment to perform HIIT exercises.
This should knock out the trouble of driving to the gym before or after work.
Being able to work out at home while gaining more anaerobic and aerobic benefits as 1 hour at the gym should be your biggest motivator.
