HIGH INTENSITY INTERVAL TRAINING (HIIT)

I am sure you have by now heard of HIIT, the abbreviation for High Intensity Interval Training.  But What is it and why does it work?

HIIT, or high-intensity interval training, is a training technique in which you give your all, one hundred percent,no effort spared, for short periods of time and follow these phases up with active rest periods. Working at a high-intensity increases the body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery.
EPOC (Excess Post-Exercise Oxygen Consumption) Is the reason why this intense exercise will help burn more fat and calories than regular aerobic and steady workouts.

A little more information needed?
Well here are a few more reasons why it works....

1. Increases Metabolism

Combing high intensity with interval training results in EPOC, which speeds your metabolic rate and therefore boosts your metaboism, something we all want.... This means you’ll still be burning fat even after you’ve left the gym. 

2. Its Quick, 20mins will do it.

A HIIT workout can be done on your bike, on foot, in the gym, in the pool or at home.  The time needed would average around 20 minutes.

3. No Equipment Necessary

Whilst you can to a HIIT workout on a TRX or with weights it is probably more often done without any equipment which make life very easy if you need to do a quick effective training session with calorie burning results. A timer is the only thing you will need.  There are some great free apps out there so download a timer before you start.

I will give you some examples of workouts for running, cycling and swimming but as with all types of training you must remember that our extremely clever bodies adapt very quickly to new methods and so change is always necessary. Never stick to any regime for more than 6 weeks and I would recommend changing more frequently.

In my mind the easiest way to start is with a 5 minute warm up, followed by 8 sections of 30 seconds max intensity and then 1 minute of low intensity. That's 17 minutes now finish with a 3 minute cool down...Total 20 minutes!!

When you're first starting out, depending on your level of fitness, you may only be able to do two or three repetitions of Max intensity. That's okay! As you get fitter, just keep adding repetitions until you're doing eight. And if six is what your body is telling you, then stop there. If you have a history of heart disease or any medical concern please get clearance from your Doctor to start this.

Getting Started: Running or Cycling

Run or Cycle as normal for the first 5 Minutes then push yourself to the Max for 30 Seconds, its amazing how long 30 seconds can feel at max exertion.  Come back down to low intensity for 1 Minute and then back up to max again for 30 .... repeat as many times as you feel good to do so and then take it back to low intensity for 3 minutes.  Feel free to jog on or cycle if you have time but it is not necessary... your work is done!!

Swimming 

In the pool it is easier to count lengths rather than time.So, if you warm up with 4-6 lengths then Max intensity for one length returning to low intensity for 2, and repeat 8 times then cool down for 4-6 lengths this should have the same affect on your body.

Now Go Try It Out!!