When most people hear the word cardio, they imagine countless hours spent on a treadmill trying to burn unwanted calories and body fat. This thought alone is enough to make people bypass the gym on their way home from work or hit the snooze button on their alarm clock and forgo their morning workout session. If only there was a way to burn the same amount of calories in only half the time. Guess what? There is in the form of High-intensity interval training, or HIIT.
Identification
High-intensity Interval Training (HIIT) is cardiovascular training that combines the use of high-intensity training phases, with low-intensity recovery phases. Because this type cardio is performed at such intense levels, your body will spend the rest of the day consuming energy to recover from your workout. Simply put, you will burn 10 times the amount of fat following a 30-minute HIIT session than you would if you spent an hour on the treadmill at a moderate pace.
When you perform moderately-intense cardio, you can unknowingly place your body in a catabolic state and actually lose muscle mass. The reason behind this involves the use of the two types of muscle fibers found in our bodies. Slow twitch muscle fibers are found to be more beneficial in endurance training such as marathon running. Fast twitch muscle fibers, however, are more compatible with shorter, more intense bouts of exercise such as sprinting. Although this type of training has become popular among elite athletes and body builders, the average gym-goers can successfully modify and implement it in to their training regimes.
The Benefits of HIIT
This type of cardiovascular training relies on the principle of rest and recovery. By alternating high-intensity periods with shorter rest and recovery periods, you force your body to work twice as hard in half the time. In addition to increasing your VO2 max, which refers to the maximum amount of oxygen your body can transport in during training sessions, other benefits of HIIT include improved cardiovascular endurance, higher percentage of fat loss (when compared to lower-intensity cardio), lower risk of Metabolic Syndrome, decrease in muscle catabolism, increase in arterial elasticity, increase in lean muscle mass and less boredom with a workout routine.
Working HIIT Into Your Workout Regimen
The best way to begin HIIT is to incorporate it in to your current cardiovascular routine. This can be done in several ways. The first method involves increasing the resistance level for one to two minutes. For example, increase the incline on the treadmill. The addition of a higher incline to your current pace requires your body to do more work.
The second method involves increasing the speed on the treadmill. This forces you to run faster and/or harder in order to keep up. Therefore, if you normally jog at three miles per hour on the treadmill, then you would increase your speed to somewhere between four and five miles per hour for one minute, and then return to your previous pace of three miles per hour for two to three minutes. Increase your speed to four or five miles per hour for another minute, and return to your previous pace for two to three minutes. Continue this cycle for the duration of your workout session.
The third method includes performing sprints--either above or below your VO2 max. Performing sprints above your VO2 max will significantly push your body, while performing sprints below your VO2 max will condition your body to work at a high-intensity level for a slightly longer length of time. To perform sprints above your VO2 max, start by warming up at a moderately-intense pace for three to five minutes. Increase the speed on the treadmill so that you are working at 80 percent of your maximum effort for 15 to 30 seconds. This should be followed by two minutes of recovery, in which you can walk or jog. Repeat this cycle eight to ten times, depending on your current fitness level, followed by a three- to five-minute cool down.
To perform sprints below your VO2 max, begin with the same warm-up and increase the speed of the treadmill so that you are, again, working at 80 percent of your VO2 max. However, this time you will stay at this rate for 45 seconds to one and a half minutes. Follow up with a one- to two-minute recovery phase, and then repeat this cycle five to seven times. Finish up with a three- to five-minute cool down.
Pre and Post-Training Tips
Before you perform any type of interval training routine, it's important that you allow your body and your muscles ample time to warm up. Your warm-up should consist of light cardio and stretching to gradually increase your body temperature.
Due to the intense nature of this type of training, it should only be performed two to three times a week on the days that you don't weight train. In addition, always take in some sort of post-workout drink, such as a protein mix, to aid your body in repairing muscle tissue, and replenishing glycogen that is lost during your workout.
Not a HIIT For Everyone
It is important to note that this type of cardiovascular training is not for everyone. Since it requires you to push your body to it's limits, many people find that they are unable to continuously workout at this level and often forgo their fitness regimes altogether. If you find yourself in this situation, don't become discouraged. Instead, you may consider sticking with a more moderately-paced endurance regimen, and challenging yourself with a few intense minutes throughout your training session. You will still reap the benefits of an increased metabolism, and may find that you can eventually incorporate high-intensity interval training into you workout afterall.
References
- Journal of Applied Physiology: "Two Weeks of High-Intensity Aerobic Interval Training Increases the Capacity for Fat Oxidation During Exercise in Women"; Talanian, J.L., Galloway, S. D. R., Heigenhauser, G. F., Bonen, A., Spriet, L. L.; May 2007
- "Fitness: The Complete Guide:" Frederick C. Hatfield, Ph.D.; 2009
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