High intensity interval training (HIIT) is an exercise technique that consists of repetitive cycles of max-power work, and low intensity recovery periods. This is the opposite of other forms of exercise you might be used to, like long runs, in which energy is sustained for extended periods of time. HIIT makes your body work at its highest ability, using a high amount of energy, for a short interval of time. These intervals are usually around 20-30 seconds. The rest period that follows this high intensity is essential for your body to recover and build up more energy for the next round; this low intensity period should last between 40-60 seconds or longer to give your body adequate time. The number of rounds you do is dependent on your individual fitness level. It is important to push your body and work at an intense rate, but it is also important to make sure you are not pushing your body beyond your physical limits as this can lead to stress and injury.
Benefits of HIIT Training:
- HIIT training allows you to burn calories quickly, and sometimes at a higher rate as compared to other workout techniques. HIIT also aids in weight loss.
- Oxygen consumption can be improved through HIIT, as well as blood pressure levels, cardiovascular functioning, and more according to the Journal of Sports Medicine published in 2017.
- Your metabolic rate is the rate at which your body burns calories. HIIT training increases your metabolic rate during the workout, while also keeping it elevated for hours afterwards. This means you will continue burning calories at a high rate even after your workout has ended.
- Since HIIT uses short intervals of high intensity work, you are able to get a good workout in less time; this is beneficial for those who have busy schedules and often have trouble finding the time to work out.
Tips for Starting HIIT Training:
- A good warm up is essential when engaging in HIIT, make sure your muscles are adequately warmed up before going into your high intensity exercises.
- Similarly, the rest periods are crucial in HIIT. Ensure that your rest periods are long enough (equal to or longer than your high intensity period) to provide your body with the recovery it needs.
- HIIT training techniques can be used for cardio exercises (sprints, spinning, etc.) but also can be used on strength exercises (push-ups, squats, etc.). The key is to choose exercises that can be “explosive” i.e., performed at a high intensity.
- If you are new to fitness or new to a specific exercise, focus first on technique before adding weight. Working at a high intensity with heavy weights and incorrect form can lead to serious injury.
- While HIIT is a great addition to any fitness routine, it is also important to have days of lower intensity workout, and days of rest incorporated as well.
Overall, HIIT is a form of exercise that can help you improve your strength and endurance, while also contributing to weight loss and health improvements. It is a great workout for those with busy schedules as a HIIT session allows for high results in minimum time. SPENGA can help you begin, or continue, HIIT training. We offer REVOLVE sessions which allow you to cycle through various intervals of spin, strength, and rest. These sessions are a powerful addition to your traditional SPENGA sessions, as you can gain more variety in your workouts throughout the week.
