.png)
High intensity interval training is nothing new, but has been all the rage for the last 20-30 years in the fitness world. Some fitness brands even base their entire training philosophy around it - and for good reason.
It works!
High Intensity Interval Training (HIIT), also called interval training, is the idea of doing a lot of work in a short amount of time. For example, taking the total amount of work that a 60 minute jog would produce - and cramming it into a 15-20 minute workout session.
The end result is rounds of high-intensity work followed by rounds of low-intensity rest. The brief rest allows for higher levels of intensity during the work interval.
While HIIT is supremely effective, there are some half-truths, misinformation, and warnings that need to be observed. Read on to get the full story.
What HIIT Does
There's a lot of half-truths and misinformation about what HIIT does and does NOT do, and how to best implement it into your fitness program. Allow me to present the awesome effects of high-intensity interval training - and its limitations. I've included source citations, and some of these statements are from my 10+ years in the industry as a Certified Strength and Conditioning Specialist and my master's degree in exercise science.
High Intensity Interval Training:
Increases aerobic capacity - this is your endurance while able to breath plenty of oxygen. This would be exercises like walking, jogging, or running at a slow to moderate pace. Source.
Increases anaerobic capacity - this is your endurance without the use of oxygen. This is like sprinting for short distances, pushing a car up a hill, or lifting weights. This is a separate energy system than aerobic capacity. It should be noted that "without oxygen" doesn't mean covering your face with a plastic bag - it just means you're working at a threshold too intense (or too short) for your muscles to adequately process oxygen. Source.
Stimulates fast-twitch muscle development - supports a physiological muscle-building environment for the fast-twitch muscle fibers. These are the types of muscle fibers that contribute to jumping, moving fast, or being explosive. Great for athletes. Source.
Stimulates lipolysis - lipolysis is the science-y term for fat breakdown. High intensity interval training causes the fat cells to release their contents into the blood stream in case they're needed as a fuel source. Source.
Burns more calories - when matched for time -15 minutes of HIIT burns more calories than 15 minutes of steady state. Useful if you're on a time crunch.
HIIT Does NOT:
Replace other types of cardio - still need to have low-intensity cardio. Longer bouts of lower intensity cardio (like running for 90 minutes) will burn more calories than a single HIIT session.
Seem to be ideal for sedentary individuals - It takes a little bit of experience to do it right, and to gain from it. Exercise beginners are best suited for moderate-intensity exercises for a longer duration. Source.
Does not build significant amounts of muscle - It's complimentary to resistance training for building muscle, but won't pack on pounds of meat alone. It is, however, very useful in preventing muscle loss while dieting.
Does not give you freedom to overeat - HIIT is tough and requires a lot of recovery. If you eat too many calories, though, you'll end up gaining weight no matter what type of exercise you do.
Does not ONLY burn fat - HIIT uses carbohydrates as a primary energy source DURING the exercise. It stimulates fat breakdown - which is used later during recovery - so it helps with fat loss, but does not burn ONLY fat or MAINLY fat, as some headlines would suggest.
How To Do HIIT
The basic principle of HIIT is that you're doing an exercise at a very high intensity, immediately followed by a rest round (or another exercise) of a lower intensity. If you were to chart out the intensity levels or plot your heart rate like the graph above, you should see high peaks and low valleys. Take relatively long breaks so you can maximize the peaks. This may mean resting longer than you're working.
I should stress that the intensity level of the exercise should be high. Very high. If you can do an exercise or maintain intensity for more than 90 seconds, it's not intense enough. Power walking peaks with slow walking valleys is not a big change. The goal here is to push yourself past the point of being able to breathe.
HIIT is not meant for complete beginners, the elderly, or anyone with limitations on their exercise requirements.
Do exercises you're already familiar with. Trying to learn a new exercise WHILE working at a high-intensity at the same time is a bad idea. Stick to what you know.
Choose exercise(s) that allows you to easily switch speeds or set-ups. For example: walking and sprinting. The more complicated the exercise set-up, the more time it will take to switch between them.
Don't overdo the HIIT sessions. Two per week is ideal. It's very demanding on the central nervous system and if you're doing 4-5 per week you're not giving yourself time to recover. Or it means you're not working hard enough during the interval period - which defeats the purpose!
Vary the work:rest ratio. I recommend starting with a high work-to-rest ratio. Start with maybe a 1:3 work:rest ratio, and gradually build up to 1:1. The work interval can be between 20 - 90 seconds. However there's no exact requirements for time. Consider your goals, your sport, or the exercise you're doing.
Get creative. Find exercises and stuff you like to do - but make sure to push yourself. If you do it correctly, you won't like the exercises anymore.
Try These Versions:
Example HIIT drill #1 - Sprint for 1 minute, walk 3 minutes. Repeat for 20 minutes. Basically find a road or treadmill and run. Then walk. Then run again. Keep repeating this until time is up. Advanced exercisers should consider shortening the walk time.
Example HIIT drill #2 - Do an exercise for 45 seconds, rest for 15 seconds. Go through a circuit of various exercises like squats, push-ups, lunges, burpees, ab work, etc.
Example HIIT drill #3 - Tabata rower sprints. Tabata was the name of the Japanese researcher who suggested this awful exercise: Sprint for 20 seconds, rest for 10 seconds, repeat for 8 total rounds (4 minutes total). The 10 second rest is a misnomer. It's not a rest - it's a "reset" as you only have 10 seconds to adjust your seat, your shoes, your grip. This protocol can be done with any exercise as long as it's a MAXIMAL EFFORT exercise for 20 seconds but was originally done with the rowing machine.
Example HIIT drill #4 - Sprint up the stairs, walk down the stairs. Repeat for 10 rounds or 10 minutes. Try to use a tall set of stairs.
It Never Stops
The drills listed above are the most commonly used protocols but they are not the only ones. The variations of HIIT exercises are literally endless. You can mix and match any exercise and work-to-rest interval to suit your needs. Just remember the intent - the exercises should be very tough and the rest rounds should be appropriately paced so you can maximize your peaks.
MORE Information
Want an easier way to do cardio? The simple and easy cardio setup.
Which HIIT protocol is best for you? Ask me!
Comentarios