Benefits of HIIT training
HIIT Training or High Intensity Interval Training is a workout where you are required to alternate between periods of high intensity or near maximal effort, and lower intensity activity for a given period of time. HIIT workouts demand near maximal efforts so therefore do not need to be as long as traditional workouts due to the extra physiological demands it requires from the body. HIIT workouts come in varying styles from Tabata training which is completed in 4 minute rounds, to Fartlek which is a type of speed play done for around 20 minutes which runners use, to other protocols which can run for up to 45 minutes. The maximal effort times can vary too from 20 seconds right up to 1 minute. The lower intensity periods are often shorter than the effort periods but depending on the type of HIIT training you are doing, can also be longer than the effort period to allow the body to fully recover and replenish energy stores before the next effort attempt. For example, let’s look at Tabata training. The protocol for Tabata is 20 seconds on (maximal effort), 10 seconds off (rest period), for 4 minutes. The best way to maximise these types of training is to do an activity that is physically demanding- think burpees (yup! Everyone hates them but they work so brilliantly for HIIT Training), push ups, sprinting and squats.
Save time with interval training
HIIT Training is super efficient and ideal for those who do not have much time due to work, or for those mums who have to run around after this kids all day. All it takes is 15 minutes of your time and a little space in the backyard to get in shape and maximise fat loss. The best part about it is there is no equipment required! Not only that, but according to research, you can burn more calories in 15 minutes of HIIT Training than you do jogging on a treadmill for half an hour!
These are the Top 7 Reasons to jump on board the HIIT train:
- You don’t need much time or any equipment – Since it’s such a simple concept—go at maximum effort for a short period of time followed by a recovery period and repeat—you can adapt it to whatever time and space constraints you have
- It is Super Effective -You Maximise Calorie burn in as little as 4 minutes- I challenge you to NOT find 4 minutes in your day to do a HIIT workout! Do it on your lunch break or smoko break!
- You continue to burn calories AFTER HIIT Training– HIIT Training stimulates the production of the hormone responsible for maximising fat loss after training for 24 hours! This hormone is also responsible for slowing down the ageing process (as if we needed ANOTHER reason to do interval training)
- Your Heart and Lungs will Love you -you train in the anaerobic zone (the one where you really struggle to breathe) which gets you fitter faster. A study done by the American College of Sports Medicine proved that just 2 weeks of HIIT Training improved aerobic capacity as much as 6 to 8 weeks of endurance training (or running!).
- You keep muscle and burn fat– normally, running on the treadmill or road for long periods of time eats away at your muscle, but just like weight training, HIIT Training preserves the muscle mass you have and burns the fat as a preferred fuel source. If you need proof, look at the difference in body shape between marathon runners and Olympic sprinters- need we say more?
It is easy to incorporate into any exercise routine- because you don’t need much time, space or any equipment, this is the ideal “do anywhere, anytime” workout and can easily be tagged on to the end of a weight training session to really maximise the afterburn results!
- It is challenging and gets results! – This is not a workout you can do while reading a magazine or chatting with your friend. It is short and you will be working hard the whole time. It is challenging for those who have been exercising for a while and a great way to get results for those who are just starting their journey.
Set your pace
Just remember, only go as hard as your body will let you. Yes, you will be panting like a racehorse at the end, but if your body is telling you to take another 5 seconds to rest, do it. Build yourself into HIIT Training and see one of our Personal Trainers to help get you started if you have never exercised before or are unsure of what to do. HIIT Training is extremely physically demanding, therefore should only be done twice a week with 48 hours between HIIT sessions to allow the body to fully recover from the previous training session. You can do any other resistance training or light cardio on the days in between your HIIT sessions.