HIIT means High Intense Interval Training and is a form of exercise that has become more popular over the past few years. This type of training switches between intervals of high intensity exercise (times can vary) and followed by short rest or recovery periods.
The intense work periods may range from 10 seconds to a few minutes long, and are performed at 80% – 95% of a person’s estimated maximal heart rate, (the maximum times your heart will beat in a minute without over exerting yourself). The recovery or rest period is generally shorter. The whole session can last anything from 20 – 60 minutes long.
Benefits of HIIT!
HIIT training has been shown to improve:
HIIT is so popular as it can be easily modified to suit your fitness levels and special conditions. HIIT workouts can be performed on all exercise modes including running, weights, swimming and many group exercise classes.
HIIT sessions are quick and effective, therefore they can provide similar benefits as endurance workouts, but in shorter periods of time. This is because they tend to burn more calories after the workout. The post exercise period ‘EPOC’ (excess post exercise consumption) is generally about a 2-hour period after exercising where the body is restoring itself, meaning using more energy. The vigorous nature of HIIT sessions means the EPOC can last up to 12 hours or more afterwards.
How many HIIT workouts per week depends on fitness levels, beginners 1 – 2 sessions per week progressing as fitness levels and strength increases. Always ensure adequate rest to allow muscles to recover.
Interval training has been a part of athletic training programmes for many years and is rapidly becoming more popular. HIIT is now a well recognised and liked method of training.
Give HIIT a try!!