You Gotta HIIT That!

HIIT stands for High Intensity Interval Training, an amazing way to maximize your workout time while getting the most out of your bod!

So What Is It?

In short HIIT is mini intense anaerobic (body working in bursts without oxygen) exercise with less-intense recovery periods. Sounds easy, right? Errrr…

How To?

An interval is done by increasing your intensity for a short period of time (for example, between 10 to 60 seconds) then having a slow recovery period that is at least 3 times as long as the interval. Think going to a ‘winded’ state during the push and then in the recovery allowing your heart rate to return to about 70% max HR. Workouts can be as short as 5 minutes with the upper limit at 45 minutes (trust, if you’re doing HITT properly 45 minutes will seem like FOREVER!) Adequately warm up before the first interval. Ideally, people should not do interval work on consecutive days. More than 24 hours between sessions will allow the body to recover and help avoid burnout.

The Benefits

  • HIIT trains and conditions both your anaerobic and aerobic energy systems. You train your anaerobic system with brief, full-out efforts
  • HIIT increases the amount of calories you burn during your exercise session and afterward because it increases the length of time it takes your body to recover
  • HIIT causes metabolic adaptations (increased muscle recruitment) that enable you to use more fat as fuel under a variety of conditions. This will improve your athletic endurance as well as your fat-burning potential.
  • To experience the full benefit of HIIT, YOU need to push yourself past the upper end of your aerobic zone and allow your body to replenish your anaerobic energy system during the recovery intervals.
In a not-so recent NY Times article HIIT was covered and studies have proven that vast improvements with HIIT are seen within as little as two weeks. These improvements occur in not only the sedentary population, but with athletes and fit individuals as well. After 2 weeks of interval training, the amount of fat burned in an hour of continuous moderate cycling increased by 36 percent and the ability of the heart and lungs to supply oxygen to working muscles — improved by 13 percent. To read the article in full click HERE.
Give it a shot! Make one of your workouts this week a HIIT!

xxx

D
I can see you GETTING FIERCE-R! 

 

 

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