HiiT Training Explained, And how you're doing it wrong.
HiiT Training. What is it. Why should you do it. And how to do it.
HiiT is High Intensity Interval Training.
Why, HiiT has been shown to help boost metabolism for up to 36 hours post session. That's 3 days of metabolic benefit. Boosting your metabolism and helping you to burn more calories at rest. It also aids in oxidizing fat, so that fat stores can be used by the body for fuel.
How to do it.
I’m sure many of you have heard of it, and may even be training using HiiT. Here is how to do it properly.
Start By warming up for 3-5 min. You want to get your heart rate up to about 60% of your max HR.
Set a timer for 30 second intervals.
Increase the intensity very quickly to maximum effort Which is going to be 80% - Maximum heart rate. Maintain this for the 30 second interval.
Decrease speed and/or resistance for 30 seconds.
Repeat High intensity interval at the end of the 30 secs.
Repeat this pattern, hitting 8 -10 high intervals.
And then you will want a cool down period of about 5-10 min.
Now, if during your high intervals, you can still talk, you are NOT working at max effort and you are not doing HiiT. If you are not sweating and out of breath, by then end, you are not using maximum effort.
Good indications that you are using max effort on your high intervals are;
You’re out of breath.
You can't talk during a high interval.
Sweat is pouring off you during the low intervals.
The last ten seconds of a high interval seems like the longest ten seconds of your life.
You have to talk yourself through the last few intervals, because you're pretty sure you can't do any more.
If you have been following the 30/30 intervals pattern for awhile and need to step up your training, you want to do it the smart way. So rather than increasing the time spent doing something you don’t feel is working. Work smarter ;-) You will want to first increase your speed on the high intervals. If you adapt there, then increased resistance. If you feel you have adapted to both increased speed and resistance you can change the intervals to 45 sec high and 30 sec low. And if needed even 45 high and 15 low. And when you do that write me! Cause I want to know your super Elite Status!!!
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Good Luck! Hope this clears some of the confusion surrounding HiiT.