High Intensity Interval Training is a specific type of interval training routine. We mostly use it for individuals trying to lose weight. It has several distinct goals and differences which make it unique.
HIIT Sessions usually last less than 20 Minutes
The first difference is in time, excluding warm-ups and warm downs last no longer than 20 minutes. This may seem like a brief space of time, but believe me; if you do the workout correctly, it will exhaust you by the end.
The goal of HIIT is to hold an anaerobic state for a long, cumulative time.
It’s designed with rest intervals to allow you to sprint harder for longer.
Take this as an example, if you were to sprint for 100 meters, you would go full out for about 15 seconds (depending how fast you were). In an advanced HIIT workout you would probably spend about 7 to 8 minutes going full out in a 15 minute workout.
If you are a beginner, you should start with 4 to 6 minutes total workout time.
For Maximum Benefits make sure you are using Major Muscle Groups
There are a range of activities that you can do with HIIT. When choosing an activity, try to pick one that safely uses the largest muscle groups in your body. High Intensity Interval Training will try to tap the energy sources found inside the muscle. The larger the muscle group being exercised, the more the benefit.
The absolute best for HIIT is sprinting. If however you have injuries or other problems which prevent you from sprinting pick something else which you can manage safely. The second best would probably be a stationery spinning bike.
Do HIIT every Second Day
An HIIT workout should not be done on consecutive days.
The workout’s goal is to operate at a high intensity. So when you do your reps, you do them as hard as you can.
Working as hard as this produces the benefits of High Intensity Interval Training.
The workout burns energy from your muscle systems and it needs time to replenish it.
If this doesn’t happen, you cannot workout with as much intensity and you have a much greater chance of injuring yourself.
The benefits happen in your body during your rest period and the more rested you are, the more intensity you can put into your workout.
Obliterate your Fat when you combine Good Nutrition and HIIT
Many people including yours truly believed that if you wanted to maximise weight loss, it was best to do HIIT on an empty stomach.
Recent research is showing that this just isn’t so, and in fact the opposite is true. Make sure you have had something to eat about half an hour before you exercise, make sure it is something balanced and easily digestible, you don’t want something heavy while you are exercising.
Alternate Your Interval Training Routines
One of the key principles around High Intensity Interval Training is preventing any type of plateau. It’s designed around pushing your body to constantly adapt, and as your body is always trying to please, it invariably does. When this happens, your improvements slow down.
To counter this, always keep your body guessing, after you have done about 8 weeks on a particular HIIT program, give yourself one week off then start a new one.