High-Intensity Intermittent-Training
(HIIT)
HIIT training is not a new means of training but has recently become more popular. HIIT training is interval training with a bout of very high intensity followed by a rest/recovery period or period of lower intensity.
Studies have shown that HIIT training is far superior for fat loss than long, steady duration (LSD) aerobic exercise (example: 45 minutes on a treadmill at 75% MHR).
What these studies have shown is that, although more calories may be burned during the LSD exercise session, the HIIT training method burns more calories and fat after the training has stopped. The cause of this is excess post-exercise oxygen consumption (EPOC). It is the amount of fat utilized throughout the entire day that is more important than the amount of calories and fat used during the exercise session.
Some studies have shown a 9 times greater amount of fat burned after HIIT training compared to LSD training.
Besides HIIT training being a great protocol for fat burning, it is also easy to prescribe because it can be done using a variety of equipment.
Remember, HIIT training is an intense period of exercise (say, 10 seconds), followed by a “recovery” or rest period (say, 45 seconds). This would give you a work to rest ratio of 1:4.5.
This can be done in many ways:
· 10 seconds of fast rope jumping followed by a 45 second jog
· a 10 second sprint followed by 45 seconds of walking (or in a swimming pool)
· fast climb up several flights of stairs, walk back down
It’s a matter of being creative using the equipment available. And, as you can see, it can be done with no equipment at all!
Although different studies use different percentages of HR to determine intensity level, these do not have to be followed exactly.
When prescribing HIIT training for your client, make the work interval fall somewhere on a 19-20 on the Borg scale. (on a scale of 6-20; 20 being "I need to stop")
** Before I go any further, it is IMPAIRATIVE that you realize that HIIT training is extreme and only for those individuals who are already at a high level of fitness! **
You probably won’t want to start your client performing the work interval at a 19-20 right away. You need to start them at a level that challenges them, but doesn’t kill them! Progress accordingly.
Another progression lies in the changing of the work to rest ratio. You may want to start your client at a 1:6 ratio (10 seconds of high INT: 60 seconds of recovery), and gradually decrease the rest time, increase the work time, or both.
Examples:
15 sec. Of Work: 60 sec. Of Recovery (increased work)
10 sec. Of Work: 45 sec. Of Recovery (decreased rest)
15 sec. Of Work: 45 sec. Of Recovery (increased work and decreased rest)
A third way to increase the intensity level with HIIT is to increase the number of exercise bouts.
Maybe your first training session was a 5 minute warm-up (yes, don’t forget the warm-up!!), followed by a 1:3 interval, repeated 5 times. Add a 5-10 minutes cool-down. After a few sessions of this (if your client hasn’t left you for doing this to them), you can now add another interval or 2. So now they will be repeating the 1:3 interval 6 or 7 times in a session.
HIIT training should probably be prescribed only 1-2 times a week to allow for complete recovery.
HIIT training can also be performed with resistance exercises. How about doing 15 seconds of hard, fast tubing rows followed by a 60 walk up some stairs.
(this is an exerpt from "Designing Exercise Programs Made Simple!")
(HIIT)
HIIT training is not a new means of training but has recently become more popular. HIIT training is interval training with a bout of very high intensity followed by a rest/recovery period or period of lower intensity.
Studies have shown that HIIT training is far superior for fat loss than long, steady duration (LSD) aerobic exercise (example: 45 minutes on a treadmill at 75% MHR).
What these studies have shown is that, although more calories may be burned during the LSD exercise session, the HIIT training method burns more calories and fat after the training has stopped. The cause of this is excess post-exercise oxygen consumption (EPOC). It is the amount of fat utilized throughout the entire day that is more important than the amount of calories and fat used during the exercise session.
Some studies have shown a 9 times greater amount of fat burned after HIIT training compared to LSD training.
Besides HIIT training being a great protocol for fat burning, it is also easy to prescribe because it can be done using a variety of equipment.
Remember, HIIT training is an intense period of exercise (say, 10 seconds), followed by a “recovery” or rest period (say, 45 seconds). This would give you a work to rest ratio of 1:4.5.
This can be done in many ways:
· 10 seconds of fast rope jumping followed by a 45 second jog
· a 10 second sprint followed by 45 seconds of walking (or in a swimming pool)
· fast climb up several flights of stairs, walk back down
It’s a matter of being creative using the equipment available. And, as you can see, it can be done with no equipment at all!
Although different studies use different percentages of HR to determine intensity level, these do not have to be followed exactly.
When prescribing HIIT training for your client, make the work interval fall somewhere on a 19-20 on the Borg scale. (on a scale of 6-20; 20 being "I need to stop")
** Before I go any further, it is IMPAIRATIVE that you realize that HIIT training is extreme and only for those individuals who are already at a high level of fitness! **
You probably won’t want to start your client performing the work interval at a 19-20 right away. You need to start them at a level that challenges them, but doesn’t kill them! Progress accordingly.
Another progression lies in the changing of the work to rest ratio. You may want to start your client at a 1:6 ratio (10 seconds of high INT: 60 seconds of recovery), and gradually decrease the rest time, increase the work time, or both.
Examples:
15 sec. Of Work: 60 sec. Of Recovery (increased work)
10 sec. Of Work: 45 sec. Of Recovery (decreased rest)
15 sec. Of Work: 45 sec. Of Recovery (increased work and decreased rest)
A third way to increase the intensity level with HIIT is to increase the number of exercise bouts.
Maybe your first training session was a 5 minute warm-up (yes, don’t forget the warm-up!!), followed by a 1:3 interval, repeated 5 times. Add a 5-10 minutes cool-down. After a few sessions of this (if your client hasn’t left you for doing this to them), you can now add another interval or 2. So now they will be repeating the 1:3 interval 6 or 7 times in a session.
HIIT training should probably be prescribed only 1-2 times a week to allow for complete recovery.
HIIT training can also be performed with resistance exercises. How about doing 15 seconds of hard, fast tubing rows followed by a 60 walk up some stairs.
(this is an exerpt from "Designing Exercise Programs Made Simple!")
