#16: HIIT Training

You may or may not have heard of the latest training craze of HIIT training. Which actually isn't completely new as it has been around in a slightly different form High Intensity Training (HIT) since the 70s.

HIIT actually stands for high intensity interval training. Meaning that you do high intensity intermittently with recovery periods.

So how does this work and does it actually have any benefits or is it just the latest health craze that causes more harm than good.

So let's take a look shall we?

HIIT is actually intervals of high intensity exercise normally working at intensity rates of somewhere between 85% to 95% of your maximum heart rate. Your maximum heart rate is 220 minus your age. This is followed by short sets of rest periods. So you're actually alternating between exertion and rest. The rest is for recovery so you can then exert yourself again. It is actually the rest period that is most important as this is when recovery happens and the benefits are gained.

So what are some of the benefits of HIIT training:-

Time - no need to spend hours in the gym working out so less time needed for your workout
Increased V20 Max (maximum oxygen uptake)
Increased HGH (human growth hormone)
Increased fat burning
Increased after burn (EPOC) helping more with fat loss
Increase sports performance
Increase aerobic fitness
Increased metabolism
Improve nutrition uptake
Improvements in mitochondria
Improved insulin sensitivity
Increased neuromuscular efficiency

So how do you perform HIIT training?

There are many different types of high intensity training. But, one of the ways that you can do this is after warming up you take your heart rate up to around 85 to 95% of your maximum heart rate for around 30 seconds, then bring it right back down again for 90 seconds for recovery. This process is then repeated for eight times. Each round takes two minutes, so a total of 16 minutes (plus you're warm up and cool down) so you'r done in around 20 to 25 minutes depending how long a warm up or cool down you do. (Always consult your doctor or health care professional before starting any form of exercise).

So HIIT training of just 3 x 5 to 10 minute workouts can provide remarkable benefits for your health, by improving aerobic fitness, fat loss, improved physique, sports performance, boost your metabolism, and your ability to burn more fat and even increase muscle mass.

Doing HIIT training causes cells to make more proteins for mitochondria and ribosomes. Mitochondria are the powerhouse of the cell where fat burning takes place and ribosomes basically make proteins in your cells. The after burn EPOC (excess post oxygen consumption) helps burn more calories and fat for the next 24 hours after exercising.

Research has proved that just five minutes of HIIT is as effective as 30 minutes of continuous cardio. This can be performed using any cardiovascular machine, but it's a good idea to use all the ones you like or that you can use in order to add variety to your training sessions. Research has shown that where you change the machine or activity regularly the results are more effective.

So what are you waiting for? after checking with your doctor or health care professional give it a try, but remember start slowly and build it up gradually.

Until next time this is Kelly K

References:

Enhanced Protein Translation Underlies Improved Metabolic and Physical Adaptation to Different Exerciser Training in Young and Old Humans.

Cell Metabolism Published: March 7, 2017 https://doi.org/10.1016/j.cmet.2017.02.009

Medical science sports exercise (high intensity training versus traditional) https://www.ncbi.nlm.nih.gov/pubmed/20195181 Medicine & Science in Sports & Exercise. 42(10):1951-1958, OCT 2010 Department of Exercise and Sport Sciences, University of Copenhagen, Copenhagen, Denmark

DOI: 10.1249/MSS.0b013e3181d99203 PMID: 20195181Issn Print: 01959131 Publication Date: 2010/10/01

Disclaimer:

The entire contents of this blog post is based purely on the opinion of Kelly K, unless otherwise stated. This information is not intended or implied to replace a qualified health professional or professional medical advice. All content, including text, graphics, images and information, contained on or available through this blog post is for general information purposes only. Always consult your doctor or health care professional. This information is not intended for medical advice and is not intended to diagnose, treat, cure or prevent any disease.

www.kellykscoaching.com

www.kellykscoaching.com/blog

kellykscoaching@gmail.com