High Intensity Interval Training (HIIT) – Is the fitness item on the Training “Menu du Jour” these days, but what is it all about?
High Intensity sounds pretty clear, but contrary to some “Boot Camp” style workout programs (Biggest Loser style-all out efforts), High Intensity should really be relative to your personal fitness level and not considered a “standard” that you must reach to participate. For example a Triathlete might be following a High Intensity Training program on any given day that seems Olympian by general standards, because their 85% of Maximum effort is by comparison to a fitness novice much more intense. However the beginner might also be working a 85%-95% of their Maximum following a seemingly modest program. In either case it’s hard for either the Triathlete or the Novice to maintain an 85%-95% intensity for an extended period of time without “Bonking” or in other words, reaching the point of fatigue that caused the need to stop and this is where the Interval part comes in.
Interval Training is most associated with measured periods of activity of either higher and lower intensity or activity and rest. The Intervals may be of equal or varying duration. (For example 1:1 minute Work:Rest or 1 min. High Intensity:1Min .Lower Intensity).
HIIT is reflective of the latter High:Low which might run from 85%-95% at the High end to 50% at the Low end. Intensity is usually measured by heart rate response to exercise as a percentage of Maximal potential (Age predicted) Heart Rate.
So does HIIT work? Some of the benefits are as follows; Time efficient (more activity in less time), Improvements in Cardiovascular capacity and a positive impact on both glucose metabolism and lower insulin resistance, which can also lead to positive weight-loss results.
Most exercise has a positive impact on health and fitness, so what’s different? Studies indicate that HIIT Training may be more effective than Steady State or Continuous training regarding blood vessel function and may also contribute to a greater post training recovery duration (which means more Calories burned even after the training session has finished).
To go All-Out at the higher end of your personal capacity poses a great challenge and can be gruelling. Prior to giving it all you have it is prudent to “ramp up” your training intensity a little at a time, allowing your body to accommodate to the increasing workload. This is a classic example of the Adaptation process.
HIIT is safe to do if you are medically cleared to do high intensity activity, but prudence is the overriding factor. There are a handful of different HIIT formula that you can follow, to experience the benefits we’ve described. 2:1 Ratio – e.g. 30-40 sec. run:15-20 sec. Walking, 20 sec. Very High Intensity:10 sec. Rest. These various interval ratio’s are repeated for a set period of time or Maximum sets of the training protocol. A real beginner might follow a High Intensity:Rest Interval with perhaps a longer warm-up period.
Keep in mind that pure strength training might still be a better way to build muscle tissue, than HIIT Interval Training, BUT there is very strong evidence that HIIT training is at the very least a great tool in the “Workout” shed.
Always be sure to move into a new exercise program with a conservative approach, rather than to “jump” into something “over your head”. If you’re in it for the long-haul, take your progressions step-by-step, as long as you’re making some headway, you’re making progress and that means you’re on the right track.