The Basics of High-Intensity Interval Training (HIIT) are nothing new. High Intensity Interval training (HIIT) has been utilized within athletic training programs for years. The concepts are not new. What has changed is the growing body of scientific evidence that shows the applicability to a wide range of team and individual sports. HIIT is now a core training technique for everyone from basketball players to sprinters.
Disclaimer
You should always seek medical advice before embarking on a new exercise program – particularly is you have not been actively exercising for a while.
HIIT Workout Formula
Until recently, many people weren’t familiar with the idea of HIIT. The popularization of the 7-Minute Workout, Beachbody, and others means that high-intensity workouts are becoming mainstream. It seems you can’t open a fitness magazine without reading about the latest routine that promises muscle-building, fat-burning results in a period of time that is barely enough time to walk from your desk to your car.
While some claims may sound too good to be true the truth is, when done correctly, high-intensity interval training can provide incredible results very quickly. The health benefits, unlike many other health fads, are backed by research.
What You Should Know Before You Get Started
High-intensity interval training isn’t just for athletes – but if you’re new to exercise programs, or are thinking about substantially increasing your activity level, first answer these quick questions:
- Has your doctor ever said that you have a heart condition or that you should participate in physical activity only as recommended by a doctor?
- Do you feel pain in your chest during physical activity?
- In the past month, have you had chest pain when you were not doing physical activity?
- Do you lose your balance from dizziness? Do you ever lose consciousness?
- Do you have a bone or joint problem that could be made worse by a change in your physical activity?
- Is your doctor currently prescribing drugs for your blood pressure or a heart condition?
- Do you know of any reason you should not participate in physical activity?
Answer “yes” to one or more? Over 40 and inactive? Concerned about your health in general? If you fit any of these three categories, you should consult a physician before starting your new fitness program.
If you’re not sure where to begin – consult a trained fitness professional who can help determine the right program for you.
Benefits of High-Intensity Interval Training
One of the main benefits of HIIT is adaptability – unlike many more specialized workouts, it can easily be modified for all fitness levels, as well as special conditions including diabetes and overweight populations. HIIT programs can be built around many exercise modes, from biking, to swimming, to group exercise classes.
Fitness-wise, because of their vigorous nature, HIIT workouts burn more calories after a session is over than other traditional workouts. Studies have shown that HIIT workouts also improve:
- aerobic and anaerobic fitness
- blood pressure
- cardiovascular health
- insulin sensitivity
- cholesterol profiles
- abdominal fat and body weight while maintaining muscle mass.
While we will show you many, proven HIIT routines and workouts that last from 8 – 20 minutes, there is plenty of research that shows you can get measurable results from as little as 60 seconds of vigorous exercise per day.
Another advantage of HIIT is that you can have an incredibly productive exercise workout in your own home and without any expensive gym equipment. Just try sprinting on the spot lifting your knees to your chest while pumping your arms. Do it for 60 seconds as fast as you can.
Your heartbeat will climb rapidly. Your respiration rate will increase. And you will enjoy the benefits for hours afterwards.
An Easy(?) Route to Starting HIIT
If, like me, you are reasonably fit but have been away from vigorous exercise for a while, why not join me in my 30-Day Push Up Challenge. This is totally self imposed. My logic for choosing push ups is discussed in the link. Give it a go
