High Intensity Interval Training
Introduction:
High intensity interval training (HIIT) refers to a series of athletic training activities which involve repeating several sets of activity. Each set starts with an explosive physical activity which can range from running to doing jumping jacks or burpees, followed by a recovery period which can be complete rest or a mild activity such as walking or slow jogging. The main goal of HIIT is to make your body perform anaerobic exercise instead of aerobic. The difference between these two is that anaerobic exercise, which involves lactic acid fermentation, uses more calories to produce the same amount of ATP compared to aerobic exercise, and therefore it is a good way to burn more calories in a certain amount of time. Because of this reason, you should limit your explosive activity to less than 70 or 75 seconds, since that is the amount of time it takes for our body to switch from anaerobic to aerobic respiration.
It has been shown that HIIT offers results similar to moderate intensity continuous training (MICT) activities such as running or jogging, but in significantly shorter periods of time.
HIIT has several branches, developed by various researchers and trainers, each one having a unique combination of number of sets, intensity of activity, and duration of activity and recovery times. Some of the notable versions include the Tabata regimen, the Zuniga regimen, the Vollaard regimen, and the Peter Coe regimen.
Health Benefits of HIIT:
HIIT offers a great variety of health benefits including:
– improving the cardiovascular health, increasing the flexibility of arteries, and improving the VO2max
– lowering fasting insulin and improving insulin resistance
– helping with fat loss
– maintaining the muscle mass as opposed to long-term moderate intensity continuous training
– strengthening lower back muscle and relieve lower back pain
– improving brain function and short-term memory
– improving sleep quality (at least in a study group involving patients with diabetes type 1)
Risks and Disadvantages of HIIT:
Similar to almost any other physical activity, especially the ones with high intensity, HIIT comes with the risk of injury and overtraining. If you are experiencing any medical conditions, particularly heart conditions, please consult your doctor before starting HIIT. The most common injuries involved with HIIT are ankle, knee, and shoulder injuries, so make sure you warm up before doing HIIT, and increase the intensity of your workout over time.
Another difficulty associated with it is that you must be really motivated to put your body in a condition that involves cycles of intense physical activity, several sets a day, several days a week. My personal experience and advice with HIIT are that before doing it, listen to your favorite “power song” to spike your motivation and get your heart going!
How to Do HIIT:
The key is to condition yourself when you start doing HIIT for the first time. Start with shorter periods of activity and longer periods of recovery for the first 2 weeks, and don’t give it your 100% from the start, but begin with 75-80% of your maximum intensity. As you condition your body more and more you can increase the intensity and duration of the activity in each set.
Remember the following:
– always start with stretching and warming up your joints especially your knees and ankles
– do some repetitive warm ups like jumping jacks or jumping in place
– mentally prepare yourself for an intense activity for the next x minutes (this one will make a huge difference!)
A Sample HIIT Plan:
Here is a basic, 8-week HIIT plan that I found practical and doable, which I am sharing with you, good luck!
Phase 1: Weeks 1 and 2- Activity to Recovery Ratio (1:4)
– 15 seconds: high-intensity exercise
– 60 seconds: rest or low-intensity exercise
Repeat another 10 times, followed by a final 15-second high-intensity blast, then cool down.
Total Time: 14 minutes
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Phase 2: Weeks 3 and 4- Activity to Recovery Ratio (1:2)
– 30 seconds: high-intensity exercise
– 60 seconds: rest or low-intensity exercise
Repeat another 10 times, followed by a final 30-second high-intensity blast, then cool down.
Total Time: 17 minutes
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Phase 3: Weeks 5 and 6- Activity to Recovery Ratio (1:1)
– 30 seconds: high-intensity exercise
– 30 seconds: rest or low-intensity exercise
Repeat another 16 times, followed by a final 30-second high-intensity blast, then cool down.
Total Time: 17.5 minutes
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Phase 4: Weeks 7 and 8- Activity to Recovery Ratio (2:1)
– 30 seconds: high-intensity exercise
– 15 seconds: rest or low-intensity exercise
Repeat another 25 times, followed by a final 30-second high-intensity blast, then cool down.
Total Time: 20 minutes
HIIT Quiz