Benefits of High Intensity Interval Training (HIIT)

High intensity interval training (HIIT) is a popular method of exercise that improves cardiovascular endurance and can reduce body fat levels. HIIT involves alternating between high intensity exercise and either low intensity exercise or a period of rest. The goal of a HIIT workout is to increase the amount of high intensity exercise in a workout session. The work intervals can last anywhere from 15 seconds to 4 minutes and are performed at 80% to 90% of a person’s estimated maximal heart rate. The recovery intervals are generally equal to the work period or can be even slightly shorter.

One of the reasons HIIT is so popular is that training can be modified for almost any number of people and any fitness level with the appropriate guidance and supervision.₁ The level of intensity can be decreased during the work period and the rest period can be increased. HIIT is also a time efficient way to burn more calories than traditional endurance workouts. While low to moderate intensity steady-state exercise burns more fat during a workout, high intensity training can burn overall more calories. This is partly because with higher intensity levels the EPOC (excess post-exercise oxygen consumption) tends to be greater.₂ Generally, this is about a two-hour period after the workout where the body is restoring itself to pre-exercise levels and burns more calories. Another reason why HIIT is so popular is that it can be applied to any mode of exercise such as jogging, sprinting, cycling, swimming, elliptical training, and group exercise classes.

HIIT workouts are more exhausting than steady state endurance workouts because of their greater intensity level, and therefore, require a longer recovery period. Start with one HIIT session per week along with the other steady-state weekly workouts. After a few weeks you can add additional HIIT workouts once your body gets accustomed to this type of training. It is generally recommended to do no more than a total of three per week due to the high intensity level and greater recovery time required.

HIIT can provide a time-efficient workout that can be enjoyable to a wide variety of people. With the proper instruction and supervision any fitness level can benefit from a HIIT workout. Mixing in one to two HIIT workouts into the weekly training sessions can provide some variation and some fun.

 Benefits of HIIT include₁

• Improved aerobic and anaerobic fitness
• Improved insulin sensitivity, glucose tolerance, and lipid profiles
• Reduced arterial stiffness and improved blood pressure
• Increased skeletal muscle fat oxidation
• Increased post-exercise metabolism
• Enhanced weight loss
• Reduced abdominal and subcutaneous fat
• Increased exercise adherence

READY TO TRY A HIIT CLASS? 

Join Tim Martilotto, Fitness Specialist, at Creek Fit North (Recreation Complex)

Sundays at 9:15 AM - 10:15 AM

Call the Creek Fit front desk for more information at 954-545-6650

References

1. High-Intensity interval training: efficient, effective, and a fun way to exercise

   American college of sports medicine www.acsm.org

2. schoenfeld b., dawes j. high-intensity interval training: applications for general fitness training strength and conditioning journal www.nsca-lift.org