Just about everyone I train MUST do HIITs (High Intensity Interval Training) because everyone can benefit from HIITs. If you are not working hard enough during your 30 second (or whatever time frame you are working on at the time) intense training you are NOT doing HIITs. You can do HIITs anytime, any place. For example, while walking in your neighborhood warm up for a few minutes then go into a brisk walk for a few houses or blocks, then slow down and rest walk. Continue this type of pace throughout your walk. If you need to jog for a bit to make your interval intense enough I recommend doing that. You can also jog and run full out during your interval if you are fit and/or a runner.
I do not recommend using the Interval program on cardio equipment, unless of course you cannot pay attentionÂ to the time and need to be reminded that it is time to interval train. But knowÂ there is a huge chance you will not work hard enough to hit your peak heart rate. Â Simply train yourself to work very hard during your interval cycle and continue your rest work long enough to bring your heart rate down .Â
In a nutshell, short term, the benefit of low volume HIIT programs are:
- Cause metabolic adaptations as longer term, higher volume endurance training. This means that you build stamina and improve your metabolism.
- Improve heart function
- Reduce the severity of Type II Diabetes
- Aid in weight loss in as little as one or two workouts per week.
- Improve aerobic fitness, heart function, blood glucose levels, fat loss, and overall fitness levels.
- The rest interval is the important part of interval training. Â If you arenâ€™t resting between intervals, youâ€™re not doing HIIT! I cannot stress this enough.
- Â Without adequate rest, the body is unable to recover from the short bursts of higher intensity work, which eliminates the possibility to sustain a high level of intensity for the entire length of the exercise session (Seiler, 2009)
- Generally speaking, the higher the intensity of the interval, the shorter its duration, and the longer the recovery period. Interval training sessions usually last less an hour including rest periods and more intense sessions can be less than 25 minutes.
Train Like A Champion!