High Intensity Interval Training Define and demonstrate High intenisty interval Training Understand the importance of High Intensity Interval Training Learn to apply interval training principles You will increase your appreciation of HIIT • • • • • WHAT IS HIIT? BENEFITS OF HIIT HOW TO STRUCTURE A HIIT WORKOUT: 3 MODELS TO USE HIIT CLINICAL PRECAUTIONS THINGS TO CONSIDER BEFORE STRUCTURING A HIIT WORKOUT • SAMPLE EXERCISES High Intensity Interval Training (HIIT) is a system of exercise with repeated bouts of short duration, high-intensity intervals followed by lower intensity intervals for recovery. In general, HIIT training calls for challenging exercises such as sprints (whether on a bicycle or running) for short time frames lasting from 10-to-45 seconds. Thi Pho o by Un kno wn aut hor High-intensity aerobic interval training (HIIT) is a popular strategy for improving cardiorespiratory fitness and health, as well as reducing body fat levels. On a 1-10 scale of perceived exertion, high intensity is anything over an effort level of 8 – where you are completely out of breath; the lower intensity recovery intervals should be an effort level of 6 or below, where you are breathing quick but able to speak. HIIT CAN HELP REDUCE THE RISKS OF DEVELOPING MANY CHRONIC HEALTH CONDITIONS. WITH HIIT, MUSCLES WILL CONTINUE BURNING CALORIES AFTER THE WORKOUT GET RESULTS IN LESS TIME IMPROVE YOUR PHYSIOLOGY High-intensity exercise of any type brings with it a higher risk of musculoskeletal injury and cardiac events. But along with healthy subjects, HIIT has been studied as a training method for people with heart disease and congestive heart failure. Under clinical supervision, subjects were able to tolerate high-intensity intervals without negative effects. Most importantly, they experienced bigger improvements in cardiovascular function compared to those undergoing continuous moderate-intensity training. The bottom line? HIIT may or may not be safe for you. Check with your health care provider before adding it to your exercise plan. A typical HIIT session would call for a warm-up of 5-10 minutes where the intensity gradually increases to an intensity talking comfortably becomes challenging.Once you are breathing hard and feeling your first sweat, it is time to go to work! There are a variety of work-recovery models for HIIT; the goal of a workout is to work as hard as possible for each work interval and use the recovery periods to try to catch your breath and get ready for the challenge of the next bout of high intensity work. • Tabata training named after the Japanese researcher who created the protocol, is a popular model of HIIT which calls for 20 seconds of hard exercise followed by 10 seconds of recovery, repeated 8 times in a row for a total of 4 minutes; that might not seem like a lot, but when each 20 second bout is performed at your highest effort, the research shows that 4 minutes is all you need for a great workout! • Another model, 30:30, calls for 30 seconds of high intensity exercise followed by 30 seconds of lower intensity for active recovery repeated for 6-10 minutes (start with 6 and work up from there). • A third model are Ladders; Ladder training is a form of highintensity interval training and typically involves nonstop ascending and/or descending rep schemes using one or more exercises People with problems or injuries to joints and tendons People with respiratory problems or asthma People who take blood pressure medications Pregnant women People with uncontrolled diabetes The human body expends about five calories of energy per liter of oxygen consumed. HIIT workouts that involve upper and lower-body muscles working at the same time use more muscles, which, in turn, consume more oxygen and burn more calories. When it comes to HIIT, it's the intensity and not the workout duration that can have the greatest effect. Therefore focus on designing workouts between four and ten minutes in length (not counting the warm-up) (Gibala et al., 2012). Challenge your clients to work as hard as possible during each work interval by ensuring the workout will be short, and once it's over, they won't be doing any more excessively strenuous exercise. Getting in a quick-HIIT workout at home has never been easier. This work out is a Body Weight Strength Training You'll work hard while building strength – just note, there's no rest between exercises so go at your own pace. If you can't keep up just slow down to a sustainable rhythm that you can maintain. Duration: 4-5 minutes/ 3 rounds Equipment: No equipment 1) Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. Arms are in front of the chest for balance. 2) Jump straight up and swing arms overhead. Return to squat. 1. Get down on all fours, placing your hands slightly wider than your shoulders 2. Straighten your arms and legs 3. Lower your body until your chest nearly touches the floor 4. Pause, then push yourself back up 5. Repeat. 1.Start by standing straight and bracing your core muscles. 2.Then take a giant step backwards with your left foot. 3.Bend your right knee until it’s at 90' and lower your left knee until it is also bent at a right angle. 4.Then push back up and return to the starting position. 1.Place yourself in plank position, hands on ground beneath your shoulders. Straight body from head to toes. 2.Tighten abs and glutes to hold up your body. 3.Reach elbow up toward the sky and slowly twist upper body back, look the same direction. 4.Hold 1-3 seconds, return slowly and repeat other side to count one repetition. 1.Start by standing tall with your feet parallel and shoulder-width apart. 2.Your back should be straight and your weight on your heels. 3.Take a big step to the side and, ensuring you keep your torso as upright as possible, lower until the knee of your leading leg is bent at around 90°, keeping your trailing leg straight. 4.Push back up and return to the starting position. 1.Start in a seated position with your knees bent and feet off the floor. Your chest should be open and lifted. 2.With your arms by your sides, slowly unfold from your seated v by simultaneously lowering your torso and legs toward the floor. Stop when your legs are around a 45-degree angle, Be sure to keep your head and shoulders off the floor and your lower back pressed into the mat. 3.With your core tight and tucked, use your abs to return to the starting position. 4. Keep your abs engaged as you perform this move, instead of relying on gravity; if it gets too hard, then keep your knees bent as you lower down. HIIT is beneficial, but it can place a tremendous amount of stress on the body. Therefore, it should only be performed two to three times a week with at least 48 hours between exercise sessions to allow a full replenishment of energy stores and repair the involved muscle tissue. It is still possible to exercise the day after a HIIT session. Still, it should be lower- to moderate-intensity activity and use different muscle groups or movement patterns than those used in the high-intensity workout. Now that you understand a little more about HIIT and the benefits it provides, you can add it to your program knowing that it is one of the most effective tools for getting better results in a shorter amount of time. https://blog.nasm.org/hiit-workout-plan https://www.acefitness.org/education-and-resources/lifestyle/blog/6752/highintensity-interval-training/ https://petemccallfitness.com/benefits-of-hiit-workouts/
