Cherie Cordellas / October 15, 2014
High Intensity Interval Training consists of a warm up period of exercise, followed by three to ten repetitions of high intensity exercise, separated by medium intensity exercise for recovery, and ending with a period of cool down exercise. The high intensity exercise should be done at near maximum intensity. The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise, but may be as little as three repetitions with just 20 seconds of intense exercise.
There is no specific formula to HIIT. Depending on one’s level of cardiovascular development, the moderate-level intensity can be as slow as walking. A common formula involves a 2:1 ratio of work to recovery periods, for example, 30–40 seconds of hard sprinting alternated with 15–20 seconds of jogging or walking.
The entire HIIT session may last between four and thirty minutes, meaning that it is considered to be an excellent way to maximize a workout that is limited on time.
Long aerobic workouts have been promoted as the best method to reduce fat, as it is popularly believed that utilization usually occurs after at least 30 minutes of training. HIIT is somewhat counter intuitive in this regard, but has nonetheless been shown to burn fat more effectively. There may be a number of factors that contribute to this, including an increase in resting metabolic rate. HIIT also significantly lowers insulin resistance and causes skeletal muscle adaptations that result in enhanced skeletal muscle fat oxidation and improved glucose tolerance.
The major reason HIIT works so well for dropping body fat is due to the greater calorie burn (excess post-exercise oxygen consumption) that’s maintained after the workout is over. In other words, you burn more calories and more body fat while you’re sitting around doing nothing. In addition to this increase in resting metabolism, HIIT is effective at enhancing the mechanisms in muscle cells that promote fat burning and blunt fat storage.
Join our HIIT class on Mondays at 7:50 a.m. Drop-ins welcome, check-in at the Front Desk!