The Gym Trend:
While most people know that physical activity is healthy, it’s estimated that about 30% of people worldwide don’t get enough Unless you have a physically demanding job, a dedicated fitness routine is likely your best bet for getting active. Unfortunately, many people feel that they don’t have enough time to exercise. If this sounds like you, maybe it’s time to try high-intensity interval training (HIIT). HIIT is a broad term for workouts that involve short periods of intense exercise alternated with recovery periods.
What Is HIIT?
High-intensity interval training or HIIT is defined as short, intense, unsustainable bursts of physical activity, paired with intervals of quick rests. This type of intense training causes a sort of metabolic disturbance which can result in the body burning calories at a higher rate up to 48-72 hours later. HIIT can also increase metabolism, reduce insulin resistance, improve cardiac function, produce faster gains in endurance levels than steady state cardio training and can be an effective way to recruit/build type 2 fast twitch muscle.
How Do I Measure My HIIT Progress?
Intervals during the high-intensity work period should be performed at > 80% of your estimated maximal heart rate. The work period should feel like you would describe your workout as being hard to very hard. If you use the talk test as your guide it would be very difficult to carry on a conversation. The recovery period should be performed at 40-50% of your estimated maximal heart rate. This type of exercise would be described as comfortable, to help you prepare for your next high-intensity work interval.
Who is HIIT for?
Exercisers who are in good health and exercise on a regular basis. Beginners, or those who have taken a break from the gym for a while, shouldn’t attempt any HIIT sessions before they have a good base level of fitness.