Top 3 Tips for High Intensity Interval Training
What is HIIT / High Intensity Interval Training?
High intensity interval training, also known as HIIT, is training in bursts of >80% max heart rate combined with relative rest periods. It can be shorter work intervals and longer rest intervals, or it could also be a 1:1 ratio where work and rest intervals are equal in length. It can be done as running, swimming, biking/spinning or with weight training exercises (with light weights) The goal is to push yourself, submaximal or supramaximal!
Looking for an effective HIIT workout? Check out our 25 Min. Real Time, All Levels, At Home HIIT Workout (no equipment needed) led by our physiotherapist, Stefanie!
Tip #1: Do at least 2x per Week
Improves VO2 max (your body’s ability to uptake oxygen) and cardiovascular health
Improves blood pressure
Improves insulin sensitivity and cholesterol profile
Tip #2: Be Time Efficient
For people who are trying to fit workouts into a shorter amount of time, HIIT is a great option. You can get similar cardiovascular benefits and calories burned in a shorter period of time than moderate intensity continuous training.
An increase in EPOC (excessive post exercise oxygen consumption) promotes fat dominant energy consumption
Adds 6-15% more calories burned from workout
Can be shorter duration of a workout for similar amount of energy expenditure at MICT (moderate intensity continuous training
Tip #3: Do What You Like, You’ll Be More Likely To Succeed!
There are a lot of claims that HIIT is the only way to lose weight, however there is no significant difference in fat reduction/body composition between HIIT and MICT. But if you’re doing what you like, you’ll be more likely to succeed!
Remember, this is just general information.
If you have specific medical conditions, are experiencing pain, or you’re just not sure where to start when it comes to exercise, please remember we’re here for you.
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