What is HIIT and Why I commonly use this training method.
Lets face it, most people don't have the luxury of spending several hours in a gym exercising. Our busy lives mean we are all looking to get the most from our training, in the shortest amount of time.
This is where High Intensity Interval Training (HIIT) comes into play. HIIT allows you to burn maximum calories in half the time of a traditional workout.
How it works?
HIIT uses intervals of low to moderate intensity exercise, mixed with high intensity intervals and small breaks.
Having a small break allows you to work harder during the higher intervals, which you wouldn't be able to sustain over a longer training session.
Why it works?
HIIT is considered more effective than a traditional workout because the intensity is higher. Thus allowing your body to increase both your aerobic and anaerobic endurance to burn more fat.
Benefits of HIIT:
Enjoyable: Most people enjoy HIIT over a long, steady state cardio workout because it is quick and offers a lot of variety.
Saves time: You are getting the same workout in half the time, so you have more time to spend on other things.
Fun: Most people enjoy our HIIT classes as they are always different, we use a range of exercises, weights and cardio techniques so you never do the same session twice.
Suitable for everyone: HIIT is great for both beginners and seasonal trainers. As it allows you to work at your own pace so you feel better after training.
Less recovery: Shorter workouts put less strain on our bodies. Meaning you recover quicker and can train more often.
The more intense an exercise, the more oxygen your body consumes afterwards which means you burn more calories, even after you finish training!
Helps burn more calories: High intensity workouts help increase the oxygen levels the body consumes post workout (post exercise oxygen consumption) so you burn more calories while the body returns to its pre-workout state.
Endurance Boosting: A study by PLOS Research found that adding just 1 minute of higher intensity exercise, Boosted endurance, improved blood pressure and showed higher counts of mitochondria which helps fuel your body and brain.
Healthier Heart: HIIT can increase flexibility and elasticity of arteries and veins better than continuous aerobic exercise. Because of the extra demand the vessels are also getting a workout, not just your muscles.
How to incorporate HIIT into your Exercise routine?
HIIT options are only limited by your imagination. You can use it whilst running or in the gym and use simple ways to keep track of your progress.
Some simple ways to incorporate HIIT into your next workout.
Running: I will do a 20- 30 minute running session, breaking it into hard running for 30 seconds and a slow jog or even walk for 60 seconds.
I will quite often use light poles as an indicator, running hard between 1 or 2 poles and then recovering for the next 2 or 3 poles.
Gym: Utilise dumbbells and barbells, kettle bells, resistance bands, tyres or your own body weight to create unique and challenging HIIT session.
Work for 20 seconds, have a 10 second break, repeat. Play around with different work outs, you really are only limited to your imagination!
If you would like to come and try one of my HIIT Group Classes contact me on 04 24 708 549.
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