High Intensity Interval Training

 There are many ways to train.  Some ways are not efficient and you waste a lot of time working out but the results are not gained efficiently.  HIIT is a way to get good results in a small period of time.  HIIT involves small intervals of high intensity training followed by a small cool down and/or a quick rest period.HIIT requires a smaller amount of time than normal training and the high intensity part of it provides  the opportunity for your body to lose weight, burn fat,  build muscle, and boost metabolism.  So what is HIIT and how can it be applied.  Let's look at answering these 2 questions.

What is HIIT?

High Intensity Interval Training is pretty self explanatory.

  • High Intensity - You can do this running, biking, doing aerobics, stair master, jumping rope, squatting, lunges, pull ups, push ups, Bulgarian Squats, boxing, MMA and many more.  You can be creative with this section.  Now the question you may ask is what is High Intensity?  High Intensity consists of 30-60 seconds of exhausting exercise which gets your target heart rate (for 50 year old it would be 220-50=170*80= 136) to 80-85%
  • Interval - this means that you will take breaks in between the short spells of training.  The breaks could be 30 seconds to 3 minutes, depending on what exercise that you have just completed.
  • Training - Like all training I have used over the years rest is important.  Train like a champion and rest like one also.

HIIT Application

Now that we know what HIIT means what can we do to create a program?  

You can be as creative as you want.  To get in shape, I usually have kids that play sports run the following sprint sequence:

  • Run 40 yard dash at full speed then have the runner walk back to the start line.  You have the players do this 8 times.
  • Run 30 yard dash at full speed' and walk back.  Do this4 times.
  • Run 20 yards dash and walk back.  Do this 4 times.

Another example can be used for training with weights.

  • Squat - rep out for 30 seconds.  Rest for a minute.  Repeat 6 times.
  • Lunges - rep out for 30 seconds.  Rest for a minute. Repeat 4 times.
  • Push Ups -  rep out for 30 seconds.  Rest for a minute.  Repeeat 4 times.
  • Pull ups. -rep out for 30 seconds.  Rest a minute.  Repeat  3 times.

As you can see, with HIIT you can get creative when you want to try new program and things have gone dry.  The good thing about HIIT is that the workout takes no more than 20 minutes and with that 20 minutes you burn calories during the workout and up to 2 hrs after the workout is completed.

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