By now you may have heard the good news: exercising at very high intensity interspersed with periods of moderate rest, a program known as high-intensity interval training (HIIT) is one of the best ways to get in shape for some exercisers.
That’s good news because the workouts are considerably shorter than you’re probably used to and involve as little as four minutes of intense activity combined with rest for a total workout of only around 20-30 minutes.
Because HIIT is so intense, you should only do it two to three times a week maximum, making it a workout that even the most time-crunched individuals can fit in their schedules.
What is HIIT?
HIIT is the combination of two principles, High Intensity Training + Interval Training = High Intensity Interval Training (HIIT). It maximizes fat burning and muscle building potential through significantly shorter workouts.
Pros
- HIIT maximally increases metabolic rate.
- HIIT optimizes muscle building and muscle retention during fat loss.
- HIIT increases calorie burn during and after workouts.
- HIIT maximizes both aerobic and anaerobic fitness (cardio addresses aerobic only).
- HIIT affects muscle tissue at a cellular level, actually changing mitochondrial activity in the muscle itself and some self studies have been done on its effect of HGH.
- Studies show 27 minutes of HIIT three times per week produces the same anaerobic and aerobic improvement as 60 minutes of cardio five times per week.
Who should do HIIT?
Anyone can participate in the classes. The idea is that each individual works as hard as they can, no matter what the activity, challenging themselves to do their best.
What are HIIT classes like?
This will depend on the length of time the class is scheduled for. Generally we will alternate between cardio/legs and arms focusing one area and letting it rest while we then focus other area, then we HIIT it again. Exercises use simple movements which make them challenging physically and not complicated to work through.
It should be the toughest workout of the week.
Research Supports HIIT
A growing amount of research shows that the ideal form of exercise is short bursts of high intensity exercise.
One study published in the Journal of Obesity reported that 12 weeks of HIIT not only can result in significant reductions in total abdominal, trunk, and visceral fat, but can also give you significant increases in fat-free mass and aerobic power.
Another study published in the journal, Medicine, Science in Sports and Exercise, found that unfit but otherwise healthy middle-aged adults were able to improve their insulin sensitivity and blood sugar regulation after just two weeks of interval training (three sessions per week). A follow-up study published in the journal, Diabetes, Obesity and Metabolism, also found that interval training positively impacted insulin sensitivity. The study involved people with full-blown type 2 diabetes, and just ONE interval training session was able to improve blood sugar regulation for the next 24 hours!
Are there any safety concerns?
Just like any fitness routine each participant must be cleared medically to participate. Modifications can be made for individuals who are prone to specific injuries but one should be clear of injury to participate.
Jumping exercises can be reduced to squats and may be recommended when first starting the classes. Range of motion may be limited as required. Members will know when they are improving with increased repetition and range of motion.
Have you been HITT today?
High Intensity classes are available at the ORC on Tuesday 9:30 am, Wednesday 6:15am, Thursday 8:30 am and Insanity Live Saturday 11:30 am.
If you are looking for more fitness or nutrition information to help you achieve your health & fitness goals please contact Christine Hanlan, Health & Wellness Ambassador. All members can have a complimentary Fitness Assessment and a Nutrition Assessment with Christine annually to go over health goals and create or review fitness and nutrition plans. Please contact Christine at chanlan@ontarioracquetclub.com or drop by her office upstairs in the Fitness Centre at the end of the treadmills.
