High Intensity Interval Training

Get the low-down on High Intensity Interval Training (HIIT)

We all want to be fitter and healthier but from time to time we struggle to fit enough exercise into our busy lives. High Intensity Interval Training (HIIT) is said to reduce workout times to a fraction of the usual aerobic exercise duration and may actually be more beneficial.

What is a HIIT Workout?

As the name would suggest HIIT consists of repeating periods of high intensity (going all out) together with lower intensity as your rest period. Of course it’s very hard to sustain levels of high intensity for long, so the burst are small with lower intensity in between.
You can reach high intensity in many ways, but try to incorporate your legs as they contain your largest muscle groups and using them is the quickest way to get your heart rate up (hence running is often the HIIT of choice). You can also achieve a HIIT workout without gym equipment which good news for those without a gym membership. Try squat thrusts at home, or sprinting in your nearest field. Alternatively try aerobic fitness equipment such as an exercise bike, stepper machine or treadmill. The aim is to go flat-out to get the heart rate up to its maximum. Make sure the resistance on your equipment is set at a level that enables you to pick up enough speed to get your legs moving fast, but not so fast that you lose control. The resistance should be just enough to make you work hard.
The number of repetitions you need to complete (in order to obtain the health benefits) varies from report to report but the benefits can be seen from as little as three minutes per week according to Professor James Timmons of the University of Birmingham. In his study the workout was carried out with an exercise bike using 3 sets of 20 second high intensity exertion (with a breather in between each set). This was repeated 3 times to give you the total 3 minutes.

There’s been lots of recent press about the value of high intensity training, so let’s take a closer look at the main benefits:

Improved athletic capacity

HIIT is reported to improve your VO₂ (maximum oxygen uptake) which is a measure of your physical fitness. If you want to be able to work harder HIIT can play a big part in moving your fitness on to the next level.

Fat busting/calorie burning

HIIT has been shown to burn fat at a higher rate (when compared to long periods of aerobic exercise). HIIT also reduces appetite, whereas traditional forms of aerobic exercise are said to stimulate your hunger.

Improved metabolic rate and resting metabolic rate

HIIT improves your metabolic rate and your resting metabolic rate so you burn more fat (even when resting).

Save time at the gym

If you’re strapped for time but still want to benefit from your workout, HIIT is the way to go. You’ll get the same benefits and endorphin rush as your usual workout in a fraction of the time.

Help prevent type-2 diabetes

After HIIT you get an increase in insulin action that moves glucose from the blood into the muscles. High levels of glucose in the blood can increase visceral fat deposition and also lead to type-2 diabetes.

Reduced the chance of cardiovascular disease

The short bursts of high intensity are great for your heart and ward off cardiovascular disease.

With such great health benefits and minimal time investment to complete a HIIT workout we really don’t have an excuse not to try it for ourselves. Try adding some HIIT to your usual workouts and up your game. If you don’t currently exercise and find excuses not to work out because of time constraints or the expense of gym memberships; now you’ve nothing to wait for!

Get out there and try HIIT today.