What is High Intensity Interval Training?
High Intensity Interval Training is a type of interval training that is broken up into 2 segments. An extreme high bout of intensity followed a low bout of intensity.
What are the Benefits Of HIIT?
-Increasing your VO2 Max oxygen intake (in short increasing lung capacity and use)
-Lowering resting heart rate
-Longer increase of metabolism over more extended periods of time
-High levels of energy used in a single training session
-Better protection of muscle tissue over standard aerobic practices
The list goes on.
How does HIIT it work?
When you are doing a session of HIIT correctly you start with warm up of at least 5 mins to get your body prepared for the extreme work it is about to undertake. I recommend not only warming up by walking, but prior doing some dynamic stretches to prepare your body for the impact especially if doing the training in walk/sprint intervals.
When the first interval kicks in you need to go at an ALL OUT SPRINT for 10-20 secs. Unless you are a highly trained athlete you will not (if doing it correctly) be able to do more than this, period. This isn't running, this is sprinting or better put running for your life as hard as you possibly can. I have seen people fall flat on there face before. You are working at a 85 to 90% .
You cannot physically move and go much higher than this. I see a lot of people trying to time themselves or their heart rate during these sprints, it isn't possible. You can't do anything else other than pray and run for that 10-20 secs.
After that sprint you will then walk at a very light pace (you really have no choice but to) for 1 min or even a little longer depending on what you need for recovery time when you are beginning this type of training. After 1 min you will then do it again for 10-20 secs.
You will repeat this for a MAXIMUM of 15 mins. Most people however starting out will do this for about 10 tops.
After you are done with your interval sessions you will then cool down your body for 5 mins at a light walk pace.
Here Is A How To Intro To HIIT schedule breaks down
 |
| High Intensity Interval Training Sprint Training For Fat Burning |
Warm up-5 mins walk to brisk walk
10-20 secs-Sprint
1 min walk
10-20 secs-Sprint
1 min walk
10-20 secs Sprint
1 min walk
10-20 secs-Sprint
1 min walk
10-20 secs Sprint
1 min walk
10-20 secs-Sprint
1 min walk
10-20 secs Sprint
1 min walk
10-20 secs-Sprint
1 min walk
10-20 secs Sprint
1 min walk
5 min cool down
Post workout Static Stretches
How intense is this workout?
EXTREMELY intense. After a real HIIT session you will feel light headed, dizzy, you may even throw up, I know I have.
This is not a normal aerobic session, infact this is about increasing anaerobic threshold, this is nothing like what most people have done before, even those who claim to do HIIT. This is about in a sense breaking your lungs down and building them back up. Recovering from this is hardcore.
What is the difference between Interval Training and HIIT?
Technically HIIT is interval training but at it's highest level. The average person looking to advance their fat loss can take advantage of interval aerobic training.
With interval aerobic training you work at a lesser intensity with the goal of burning up your glycogen stores quicker and getting to a state of fat burning for energy faster than you would with just steady state aerobic work. If you keep the intervals on a 2:1 ratio (run to walk) then you can maximize this to the fullest. This is a much safer and smarter alternative to HIIT.
Who can do High Intensity Interval Training?
Not everyone can start out doing this kind of program. Not everyone period should be doing this program. This is again a very intense and extreme program. It may take you a very long time to get to HIIT, if ever.
What can I do if HIIT isn't for me?
You can do interval training at a moderate level or other style of cardio like Steady State. You do not have to do HIIT to lose fat, it is merely one option. You can also do interval training and throw in one or two sprint in your program and build up from there.
Building up to this type of program isn't to difficult, it is much like weight training. You have to have bouts of increasing your intensity. If you are in a strong deficit you do not need to be exercising on this kind of aggressive level, it is just asking for metabolic trouble.
This sounds dangerous, is it safe?
If done properly and with the right conditioning yes it is very safe. I highly recommend though being cleared by your doctor before engaging in new exercise activity. That being said some recent studies have shown that extreme levels of high intensity training alone not just body fat% or deficit can cause disruption in a females menstrual cycle.
I have read about what HIIT is and this isn't it. Do you know what you are talking about?
Yes, but if you don't want to take my word for it you can read these studies and decide for yourself.
Medicine & Science in Sports & Exercise - Abstract: Volume 28(10) October 1996 p 1327-1330 Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and [spacing dot above]VO2max.
Related Articles
1) Craig Ballantyne Explains High Intensity Interval Training
2) The Fat Burning 10 x 20 Workout
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