Why You Are Doing HIIT WRONG!
High Intensity Interval Training - HIIT has been glamorized in the media for it's weight/fat loss benefits, which are true! BUT it is not talked about how difficult these workouts need to be to gain the benefits...
The Intensity/Duration Trade-off
HIIT requires the individual to perform intervals with rest periods in between. These intervals require MAXIMUM intensity. Meaning you have to go as hard as you can during each interval. If you are performing at 100% of your intensity, there is a trade-off, you cannot workout for a long period of time. The common mistake is that people don't perform these intervals all out. You should be on the ground after these workouts! They should hurt! And you should not be able to do them for a long time.
The duration of each interval depends on the fitness level of the individual. Intervals can even start out at 10 seconds. You go as hard as you can for 10 seconds, and you rest for about 1 minute, then repeat.
The more fit you are, the better recovery you will have, thus the longer each interval can be. It's important to maintain a work to rest ratio of 1:4, 1:6, or even 1:8. This type of training is very demanding on the body so the rest and recovery period between intervals is so important.
If you are not going to your maximum work capacity during each interval you are not doing HIIT properly! Like I said... this type of training should not be comfortable and should be struggling!
HOW DO I MEASURE MY INTENSITY?
Some people have no problem pushing themselves to their absolute limit during a workout. Others have trouble pushing themselves hard. To perform HIIT training you need to be able to push yourself to your highest limits. Like I said above, these workouts should be painful and difficult, you need to push past pain to obtain the benefits. Not all workouts need to be like this, but to perform HIIT correctly it needs to be all out workout.
Heart Rate is one of the best ways to measure intensity. The basic method of measuring heart rate is 220-your age. If I am 23 years old, my maximum heart rate would be 197bpm. Again, this is the basic method - if you are used to high intensity exercise this max heart rate could be higher. I have reached a higher heart rate than this because I am adapted and my body can handle the intensity. Although - this is a great place to start to know how hard you should be working during your HIIT workout. During your rest period your heart rate should drop back down, and during your work interval it should be ramped up near your max heart rate (maxHR=220-age).
Personal Fatigue is another good way to measure your intensity. I always say the body is very good at giving cues - if you are reaching a point of fatigue your body will tell you. This does not mean to stop when it hurts because it is going to hurt - this just means to stop when you have absolutely nothing left. During your interval it should sound something like "why the f**k am I doing this, this is f**king awful," and you should want to stop. This is how you know you are putting your body through stress. The good stress - but there is a point where you can overdo it and it's important to be aware of your fitness level and where this point is for you. You should never push yourself past your health limits - we can push past psychological limits and even physiological limits but once our health starts saying "OK that's enough" you need to listen. This is a tricky measure to master but the more you get to know your body, the better you will be at this!
Mode
The most common way to do this type of training is probably sprinting. Treadmill sprints or outdoor sprints. BUT it's not the only way to do it...You can do HIIT on any type of cardio machine as long as you go full out at each interval and maintain your rest period - you are doing it correctly! You can also do HIIT with your body weight or performing resistance training exercises. The most important thing to remember is to work at your highest capacity!
The Benefits of HIIT are REAL!
HIIT is actually considered Aerobic!
After repeated bouts of such high intensity exercise, energy demands rely mainly on oxidatative metabolism which is your Aerobic system.
The Anaerobic system is also relied on, specifically in the beginning of the workout, but over repeated bouts of exercise so much energy is required that the anaerobic system will taper and decline, while the aerobic system takes over.
Our Anaerobic system is a quick source of energy as it takes less time to provide fuel for us, but when HIIT is done correctly the energy demands are so high that the aerobic system will ultimately become the primary fuel source.
SO... essentially you are training your cardiovascular system to become more efficient!!
Burn Calories Even After your Workout!
Because HIIT has such a high oxidative (aerobic) demand on the body, it creates a constant stimulus for energy even after the training session is over. Meaning you will continue to burn calories even after you workout!
Again, the trade-off here is the recovery. Because HIIT is so demanding on the body, the body will take longer to recover so it is important to be aware of proper recovery. Start with HIIT a few times a week and see how much your body can handle.
Train smart!
Studies Show Improved Blood Markers With HIIT
Studies have shown a reduction in blood sugar levels, blood pressure, as well as resting heart rate. With a reduction in all of these from HIIT training we can conclude that HIIT is very beneficial for your health!! The heart becomes more efficient with this type of training - thus, it can pump blood better which leads to improved circulation. With the high oxidative demand HIIT places on the body, the adaptation of the body is to become better at delivering oxygen to the tissues.
To conclude - HIIT is an aerobic workout that creates high energy demands on all metabolic systems in the body. HIIT creates eustress (beneficial stress) on the body and the body responds with improved health measures, improved metabolic capacity, and improved blood markers. HIIT is a very challenging workout when done correctly but has amazing benefits! Be sure to remember these points to get the most out of your HIIT sessions :)
When you perform HIIT, remember to TRAIN SMART!
Remember:
You cannot perform HIIT for a long duration of time
HIIT requires a lot of recovery because it is very demanding of the body
Pay attention to body cues - Heart Rate and Personal Fatigue is your best measure of intensity
GO AS HARD AS YOU POSSIBLY CAN! - this should not be an easy workout, but the benefits you will feel after are totally worth it!
Stay Healthy & Happy Training,
Holly :)