HIIT Training Basics
(Fitness Friday Post, on time! 🙂 )
There has been a lot of buzz recently about HIIT, also known as High-Intensity Interval Training. HIIT refers to little spurts of high-intensity exercise interspersed with low-intensity cardiovascular exercise. The whole training session lasts for about 20 minutes.
What HIIT Exercise Entails
HIIT exercise should be preceded by a 3 to 4 minute warm up. Then “sprint” hard for 30 seconds at the highest-intensity level you can achieve. Your don’t have to actually sprint. You can do jumping jacks or high knees, or full body extensions–anything that feels intense when you do them all out.
Follow the “sprint” with 60 to 90 seconds of walking (in place if doing indoors) or light jogging to recover. This sprint and recover process is what is termed the interval.
You then repeat the interval roughly 6 to 10 times, depending upon your fitness level. Complete the workout with a cool-down lasting between 3 to 4 minutes, or until your heart rate is down close to normal.
Research has shown that HIIT has benefits that last much longer than most other cardio workouts, including long distance running. One study even found that 2.5 hours of rigorous HIIT training offers the same benefits as 10.5 hours of long distance training. Talk about getting a lot of bang for your buck! 🙂
HIIT to Improve Endurance and Stamina
You can significantly improve your endurance and stamina with a HIIT workout. Your VO2 max is the maximum amount of energy that you can take in during a session of exercise, and HIIT drastically increases your VO2 peak, which offers you the ability to perform many different types of activities for longer periods of time.
HIIT is Fun!
HIIT helps to defeat the boredom that some of us have with regular even-paced cardio workouts. Many people have a hard time making themselves workout regularly because the repetition can get real old, real fast 😛 With HIIT, you’ll spend a lot less time exercising as well as enjoying the variety of pace with intervals and the different exercises you can use as your “sprint”.
No matter what your purpose is for wanting to workout, HIIT training is something that will help you achieve your fitness goals–and in less time spent.
Check out this review of a program by Tom Venuto which includes HIIT training.
And then get this mug below at my store to remind you to exercise 🙂