What is High Intensity Interval Training?
High Intensity Interval Training involves alternating between very intense bouts of exercise and low intensity exercise. For example, sprinting for 30 seconds, then walking for 60 seconds is high intensity interval training. HIIT can be used both anaerobically (in the gym with weights) and aerobically with cardio
TOP 6 BENEFITS OF INTERVAL TRAINING
1. Extra Free Time
Interval training is the most efficient form of cardio, and can deliver benefits much more quickly than typical cardio workouts. In fact, research shows that 27 minutes of HIIT performed three times per week delivers the same aerobic and anaerobic results as 60 minutes of regular cardio performed five times per week. Interval training can also get you in shape more quickly – according to a studies a mere two weeks of high-intensity intervals can improve your aerobic capacity as much as six to eight weeks of endurance training.
2. More Calories Burned
In terms of weight loss, intervals are more effective than long, slow endurance exercise. The intense effort you put in means that your body must work harder to recover, so you’ll burn more calories in the 24 hours after an interval workout than you would after a slow, steady run. During those 24 hours after high intensity interval training, your body can also produce up to 450 percent more human growth hormone, which increases caloric burn and even slows down the aging process.
3. A Big Smile
Interval training creates a surge of endorphins, the natural opiates your brain produces as a result of difficult exercise. Because of its short bursts of strenuous activity, interval training drastically boosts endorphin production, so you’ll experience a true “runner's high” and will feel happy and energized after your workout.
4. Increased Speed and Endurance
Interval training stimulates several physiological changes that can lead to greater speed, and stamina. For example, HIIT helps your body learn to burn lactic acid more efficiently – allowing you to exercise for a longer period of time before fatigue sets in. Interval training makes it easier to go farther and faster with more energy, and will also help with your other cardio activities, including hiking, biking, swimming and skiing.
5. A Healthier Heart
Although high intensity intervals accelerate your heart rate, HIIT can actually decrease strain on your heart. Over time, cardiovascular exercise can increase your heart stroke volume, or the amount of blood that your heart pumps per beat. Interval training maximizes cardiovascular benefits, so it can quickly increase stroke volume, making your heart stronger and more efficient. HIIT also maximizes the other benefits of cardiovascular exercise, including decreasing your risk of both heart disease and high blood pressure.
6. Fewer Sick Days
Interval training also amplifies cardio’s other health benefits, including reducing cholesterol, which in turn lowers the risk of arthritis and other inflammatory problems. Additionally, challenging exercise strengthens the immune system, so regular interval work can boost your immunity and help prevent colds and the flu.
A SAMPLE HIIT WORKOUT
1. SQUAT JUMPS
2. PUSH UPS
3. JUMPING JACKS
BEGINNER- 20 SECONDS ON, 40 SECONDS REST 3-5 ROUNDS
ADVANCED- 30 SECONDS ON, 30 SECONDS REST 6-8 ROUNDS
EXTREME 'MIGHTY MOE' EXPERT- 40 SECONDS ON, 20 SECONDS REST, 8-10 ROUNDS (GOOD LUCK;)
What’s your favorite interval workout? Post your HIIT successes and tips to Twitter; @mw5fitness Instagram; @mw5_fitness