Workout rundown: HIIT — High Intensity Interval Training
High Intensity Interval Training (HIIT) is a workout made up of short, intense bouts of exercise. It can be more efficient, but experts warn this isn't for amateurs.
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High intensity interval training, or HIIT, is a workout designed around quick bursts of extreme movement, followed by relatively short periods of rest. The method is designed to provide both a cardio and a muscular workout at the same time, for maximum time efficiency.
One of the main draws to HIIT workout is that research indicates it can deliver similar physical benefits as less-intense workouts, but takes a fraction of the time. It may also be safer than other high-intensity (for example, sprint workouts). In HIIT workouts, participants aim for roughly 80-95 per cent of their maximum heart rate, which is safer than workouts that call for an all-out approach.
HIIT can be performed with or without weights, in large or small spaces, and in short time frames making it an ideal method of exercise in terms of adaptability and accessibility. Newcomers are able to start off at their own pace using their body weight, while more experienced athletes can up the challenge with heavy weights and longer sets with shorter rests.
Where did HIIT come from?
Researchers from The Harvard School of Public Health suggest that HIIT started as a form of circuit training and has many similarities to Tabata, another form of high intensity training. Professor Izumi Tabata invented the method in 1996 with Olympic level speedskaters in order to maximize intensity and minimize rest. Tabata sessions usually last 20-30 mins and push participants to work as hard as they can — what that maximum effort is, however, is decided by the athlete.
In Tabata workouts, participants cycle through about 10 exercises that target specific muscles groups get a full-body workout. Exercises can include squats, cycle crunches, planks, pushups, and burpees.
What are the health benefits?
HIIT can have a number of affects on the body after enough training and consistency.
Reduced blood pressure, losing body fat, and an increased VO2 max are all some of the positives that come from HIIT training. The workout method can also promote muscle growth, and is actually recommended for people susceptible for muscle loss, such as middle aged or older adults, or for those who have just gone through surgery as a method of recovery.
What are the downsides?
As with any workout regiment, there is always a risk of injury. One study from Rutgers University suggests people who engage in HIIT are at more risk of injuring their shoulders and knees.
“These workouts are marketed as ‘one size fits all,’” Joseph Ippolito one of the authors of the study, said in a statement. “However, many athletes, especially amateurs, do not have the flexibility, mobility, core strength and muscles to perform these exercises.”
How do I know if HIIT is right for me?
If you’re someone who is strapped for time and looking for a quick yet effective workout, then HIIT is an option to consider.
Jinger Gottschall, associate professor at Pennsylvania State University told LesMills, a fitness website, that HIIT should only be introduced into a workout regiment after six months of prior, moderate training that includes both cardio and strength training.
“At this point you can replace one cardio session with one or two shorter HIIT sessions, separated by two sleep cycles,” Gottschall said.
She also recommended combining HIIT training with moderate cardio and strength training workouts in order to provide a combination of exercises that hit various systems, units, and muscle types in order to drive results.
