What is HIIT?
HIIT stands for High Intensity Interval Training. It has been proven as one of the best ways to burn fat! HIIT will also improve your cardiovascular endurance. Want to give it a try? Keep reading to learn more about about high intensity interval training.
The Theory
High-Intensity Interval Training (HIIT) is based on alternating short bursts of intense exercise with recovery periods of lower-intensity activity or rest. This approach pushes the body to work near its maximum capacity, challenging the cardiovascular and muscular systems more than traditional steady-state exercise. HIIT is designed to boost aerobic and anaerobic endurance, increase calorie burn, and improve metabolic rate even after the workout is complete, known as the "afterburn" effect. The intervals' intensity and recovery stimulate fast adaptations, enhancing overall fitness in a shorter workout time.
Work to Rest Ratio
This is where it gets tricky. There isn’t enough evidence to show one work:rest ratio being superior to other ratios. My suggestion would be to start slow, and increase the intensity as your endurance improves. Start with a 1:5 work to rest ratio. Therefore, sprint/jog for 10 seconds and walk/rest for 50 seconds. Do this for about 10 to 15 minutes.
After a few weeks, you will be able to see and feel the improvements. Then you can change the work:rest ratios to 1:3 or even 1:1. The more you work, the more gains you will see in your cardiovascular fitness. But don't forget to rest and recover. It's important to rest your body to maximize your gains. Click the image below to learn more about rest days between your workouts.
Cardiovascular Improvement
Traditional cardio is great for health benefits. You will lose a few pounds and make small cardiovascular gains by walking, jogging, biking, etc. But if you really want to make gains, HIIT has been proven to give you the most bang for your buck! A study by Hazell et al. (2014) showed bigger cardiovascular gains when using HIIT.
One way to increase intensity is to add HIIT once or twice per week to your workout routine. And, if you really want to make gains, pick out some great music along with your favorite exercises. English et al. (2019) showed that the subjects who listened to music during their workout accomplished 10% more work than when they didn't have their music. Click the image below to learn how selecting your own playlist can improve your workouts.
HIIT and Weight Loss
Both traditional cardio and HIIT training are good for weight loss. I've seen many clients and many students lose weight using both methods. But, if you’re looking for greater weight loss, especially fat loss, then give HIIT a try. Studies have shown more weight loss with HIIT than traditional training.
Of course, you also have to follow a solid nutrition plan. If you need help with an exercise plan AND/OR a nutrition plan, click the image below to contact a PFTA certified personal trainer. You have nothing to lose but fat!
HIIT and Fat Burning
Weight loss is good, but if that weight loss is mostly fat, that's even better! Hazell et al. (2014) was able to show that women performing sprints on the treadmill not only lost weight, but the data showed that the bulk of the weight loss was mostly fat! In addition, not only did the HIIT training burn a big chunk of fat, the subjects also lost more inches off their waist than the subjects performing the traditional training. So if you really wants to see results, it's time to ditch the walking and pick up the pace on the treadmill.
HIIT and Type 2 Diabetes
Another benefit of HIIT training is the management of Type 2 diabetes. Diabetes is becoming a huge epidemic and HIIT training could be part of the solution. Jelleyman et al. (2015) did a review of 50 studies on the effects of high intensity interval training on glucose regulation and insulin resistance. The subjects in the HIIT training protocol showed significant improvements in fasting glucose compared to the control groups.
All exercise is great for those who have type 2 diabetes, or who may be at risk for diabetes, but, if you can manage the high intensity protocol, then HIIT training may be more beneficial than traditional training to manage your blood sugar. As always, if you have questions, talk to your doctor and/or your personal trainer.
And if you want to learn more about exercise, nutrition, and more, click the image below to read more about our classes. We have live classes as well as online classes.
Equipment
Another great thing about HIIT is that you can perform it anywhere! You can do HIIT at home, at the gym, on a bike, or on a treadmill. Most athletes like to do sprints outside (pictured below), but you can also do them on a treadmill.
If you want to change it up, you can even use a heavy bag, battling ropes, jump ropes, or any combination of the above.
HIIT Boxing
Sprints are great! In fact, most people who choose HIIT training will either choose battling ropes or sprints. But, the newest thing is hitting the heavy bag for your HIIT exercise. A great combination may be jump rope and boxing. Jump rope for 30 seconds, hit the bag for 30 seconds, and rest for 1 minute. Try this ratio for 15-20 minutes.
Does boxing have the same effect as some of the other exercises? Cheema et al. (2015) compared a boxing group against a walking group, and it turned out that the boxing group lost more weight, and enjoyed the experience much more than the walkers. The boxers showed improvements in body fat percentage, systolic blood pressure, and VO2 max. So, if you want to change it up, but still get maximum benefits, feel free to include boxing with your HIIT workouts.
Preserve Your Muscle
If you want to preserve your muscle, then you'll want to keep an eye on your body fat percentage and your fat free mass. A 1:3 work to rest ratio may be best for preserving muscles and making cardiovascular gains. Again, the most important thing is listening to your body, getting the right nutrients, and getting enough rest. Not sure how much protein you need? Click this link to read about your Protein Requirements. Or, click the image below to watch the easiest way to estimate your fats, carbs, and protein.
Knowledge is Power
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Summary
More studies are needed but it does appear that high intensity interval training (HIIT) should be considered as an occasional alternative to traditional cardiovascular exercise. Studies have confirmed many benefits to HIIT training. But don't forget to listen to your body. Your body may not be used to the intensity at first, but, the high intensity is only for short bursts and your body will adjust as it makes improvements. Start off slow and increase intensity as you make improvements. As always, consult your doctor and/or personal trainer if you have more questions.
Written By
R.A. Escobar, PFTA Instructor and Personal Trainer
Sources:
Cheema, Birinder S., et al. “The Feasibility and Effectiveness of High-Intensity Boxing Training versus Moderate-Intensity Brisk Walking in Adults with Abdominal Obesity: A Pilot Study.” BMC Sports Science, Medicine and Rehabilitation, vol. 7, Jan. 2015, p. 3.
English, Timothy, et al. “Listening to Motivational Music Mitigates Heat-Related Reductions in Exercise Performance.” Physiology and Behavior, vol. 208, Sept. 2019, p. 112567.
Hazell, Tom J., et al. “Running Sprint Interval Training Induces Fat Loss in Women.” Applied Physiology, Nutrition, And Metabolism = Physiologie Appliquee, Nutrition Et Metabolisme, vol. 39, no. 8, Aug. 2014, pp. 944–950.
Jelleyman, C., et al. “The Effects of High-Intensity Interval Training on Glucose Regulation and Insulin Resistance: A Meta-Analysis.” Obesity Reviews: An Official Journal Of The International Association For The Study Of Obesity, vol. 16, no. 11, Nov. 2015, pp. 942–961.