Beginners Guide to HIIT!

Beginners Guide to HIIT!

If I told you there was a way to burn more calories (and fat) in less time in the gym you would probably think I was selling something off a dodgy advert! But no there really is a way... HIIT!

What is HIIT?

HIIT stands for High Intensity Interval Training which involves short bursts of high intensity cardio activity (e.g. running or cycling as fast as you can) combined with less intense or even rests in between.

Here is an example on the treadmill (warm up first if course!)

• 30 second sprint (as fast as you can!)
• 30 second recovery (lower speed, walk or light jog)
• Repeat 5 times = 5 minutes
• 2 minute rest - have a break, get your heartrate down, get some water and wipe off the sweat!
• 30 second sprint (as fast as you can!)
• 30 second recovery (lower speed, walk or light jog)
• Repeat 5 times = 5 minutes

In those 12 minutes you  can burn up to 3 times more than in a regular jogging session.

HIIT Tips

• This does not necessarily have to be done on the treadmill, you can also use a bike or cross trainer or even do this outside.
• Some machines even have an interval mode where you can program the different speeds you want to take it at e.g. 13kph for sprints, 6.5kph for recovery!
• Start off slow, get used to jumping on and off the moving part of treadmill as you transition speeds - you will get used to it!
• Watch out for any injuries, I have a long existing knee issue (IT band) so I find HIIT treadmill sessions can aggravate it, so I use the bike instead
• If you find 30 seconds on / 30 seconds recovery is too tough to start with try 15/45 and work your way up!

The science bit

HIIT burns more calories due to EPOC (Excessive Post-Exercise Oxygen Consumption). When we are resting our body provides us with a constant rate/supply of oxygen however, when we exercise we put more strain on our muscles. This increases our heart rate and your body uses up the latent supply of oxygen more quickly.

 

In response your body needs to find another way to recover from the oxygen debt. Myoglobin (a pigment in the blood) enables our body to store oxygen but when we use up this store your body needs a plan B.

 

Many people have heard of anaerobic exercise, this is simply when the myoglobin is depleted, the muscles begin to work without oxygen.  Your body then works to convert lactic acid into glycogen for your body to use it as energy.

 

Some reading:
http://www.fitday.com/fitness-articles/fitness/exercises/understanding-post-exercise-oxygen-consumption.html
http://www.dailyhiit.com/
http://www.bodybuilding.com/fun/bbinfo.php?page=HIIT
http://www.menshealth.co.uk/fitness/cardio-exercise/what-is-HIIT