The Scoop On HIIT
HIIT workouts are available almost anywhere. If you search ‘HIIT’ on the internet, you will immediately be faced with hundreds of options. Whether or not you’ve tried them, or even heard of them, let’s explore the ins and outs. Let’s see what the hype about HIIT is all about.
What is HIIT?
HIIT, pronounced ‘hit,’ stands for high intensity interval training. A HIIT session typically lasts anywhere from 15 to 30 minutes and consists of all-out high intensity exercise bouts followed by brief periods of rest. When I say all-out, I mean ALL. OUT. A client’s effort during these bouts should be so high that they physically wouldn’t be able to keep up the intensity for much longer than the allotted time period. It can seem intimidating to push ourselves to near maximal effort, but that doesn’t mean we should be afraid of it!
Usually performed multiple times a week, HIIT is a great way to burn calories in a short period of time. As clients become used to the demands of their sessions, rest periods decrease and exercise bouts increase. Though intense, these are NOT impossible by any means. Keep reading to find out the truth… What’s the scoop on HIIT?
What is the Purpose of HIIT?
Many people enjoy HIIT workouts because they’re often accompanied by pouring sweat. While the satisfaction of sweat may be motivating, there are true health benefits that come with these high intensity sessions. HIIT is an effective way to burn significant calories over a short period of time. These sessions are targeted at increasing cardiorespiratory health. Individuals who are training will find their heart rates within the cardio or peak zones (about 65-85% max HR) for most, if not all of the training duration.
Common Misconceptions
In a world bombarded with constant videos, updates, and changing trends, many workouts have mistakenly been labeled as ‘HIIT.’ Oftentimes, these workouts are actually circuit-based (a resistance exercise i.e. squats, alternated with periods of cardio, i.e. jumping rope.) Or, sometimes, these workouts may even be short bursts of exercise followed by periods of rest.
Just because a timer is running doesn’t mean the workout is HIIT. If you’re able to carry on a conversation or sing along to your playlist while you are exercising, chances are you’re not doing a HIIT workout. Don’t get me wrong, there is nothing wrong with this! I am merely trying to create a distinction between HIIT and other training styles. Because, while these exercises may have benefits, they’re not the same benefits as HIIT. So, if you’re looking for cardiovascular improvement and/or quick calorie-burning sessions, make sure your workouts are truly aligned with your goals.
Who Should do HIIT?
Although there are many inherent benefits, HIIT is not for everyone. If you have a heart, lung, or other respiratory condition, this type of exercise may do more to exacerbate your situation than help it. Talk to your doctor before attempting this type of exercise if you have questions regarding whether or not it is right for you.
For otherwise healthy adults, HIIT may be something to consider adding to your exercise regimen. Due to it’s time-saving nature, it allows for an intense calorie-burning session in a limited amount of time. Whether you have busy days or drawn-out exercise sessions just aren’t your style, you should consider HIIT! Or, maybe you’re looking to improve your heart health but the thought of going on a long run makes you cringe. If this sounds like you, once again, HIIT may be the way to go.
Whatever your exercise style, remember that exercise should never be something you dread. Rather than forcing yourself through a workout, talk with your personal trainer about developing a program that is both challenging and enjoyable for you.
Benefits of HIIT
1. Versatility: You can use a treadmill, spin bike, elliptical, row machine, as well as other cardiovascular exercises. If the gym isn’t your style, you can perform HIIT sessions from the comfort of your own home, or outside in the fresh air.
2. Highly personalized: HIIT looks different from one person to the next; it is certainly not a one-size-fits-all design. It is based on measurements relative to YOUR maximum output. This means you don’t have to be the strongest or fastest person to see and feel results. You train within your level of ability, whether novice or advanced, and the workouts are adjusted as your fitness levels change.
3. Calories Burned: As mentioned previously, these workouts are a great way to quickly burn calories. HIIT sessions can stand alone or be incorporated into a longer training routine. Regardless of how it fits into your schedule, if you’re looking to burn more calories, this is a highly effective method of doing so. Remember that if weight loss is a goal, eating less and burning more is key to your success.
4. Cardiovascular Health: The biggest health benefit of HIIT is increased cardiovascular health. Most of a HIIT session is performed with one’s heart rate in cardio and/or peak zones. Performing exercise in a near maximal heart rate range conditions your heart to work for longer periods of time under higher intensities. As your heart health increases, tasks that once seemed demanding can be done with ease. Whether training for a competition or just everyday heart health, HIIT can be a wonderful element for your overall wellness.
Take Away
HIIT workouts are designed to work for healthy adults, regardless of their physicality or experience. Whether you’re looking to spice up your cardio, burn calories, workout on a tight schedule, or just change things up, consider HIIT for your workout needs! HIIT can be performed by itself or as part of a bigger workout, at home or in a gym, by yourself or with a friend. Talk to your personal trainer today about making HIIT a part of your routine. Happy exercising!