Hello again! This week’s topic is High Intensity Interval
Training, or HIIT. Lately I have been running some boot camps. It seems boot camps,
circuit training and cross-training are all blowing up the fitness industry.
With their popularity, comes research. I wanted to understand more about these
types of training on a physiological level. I also wanted to break down some
important aspects of HIIT.
Like I said before. I have been running boot camps at my gym
(AXIOM). They are designed as:
3- Stations
1)
Lower body
2)
Upper body
3) Cardio
4- Minutes at each station
3- Rounds
5- Minute core workout at
I feel this provides a challenging workout and it also keeps
things fun and exciting. It covers full body workout and provides strength,
power and cardio in each session. Here is a
preview of a how I might organize a
boot camp.
So why do people choose to do HIIT? I believe there are 3
major reasons. The first is because it is fun (depending on who you are). The
second is because it is challenging! And the third is it is time effective. But
what if HIIT provided little health benefits, would people continue to do it? I
still believe the answer is yes, because of the 3 major reasons I just put.
Little bit of circle action there.
Ok, lets get to the point. On a physiological level, why do
people do HIIT? “HIIT is intriguing because, according to current research, it
can yield a broad range of physiological gains, often in less time than
high-volume continuous exercise” (Zuhl & Kravitz, 2012). So pretty much
what this is saying is that if you want physiological changes to happen at a
quicker rate. It might be best to try HIIT. I will clear this up more below.
A study showed that in an 8-week HIIT program there were substantial
gains with cardiac output and VO2Max efficiency (Zuhl & Kravitz, 2012).
This study showed an increase in muscle mass and contractile strength of the
heart. This allows the heart to work at a lower intensity as the rest of the
body works at a high intensity. An increase in VO2Max can help in many
different areas of health. It can help reduce risk of cardiovascular diseases
and is helps the body absorb oxygen more efficiently.
BUT WHAT ABOUT STRENGTH!! HIIT can also help with strength
and energy system development. Research shows that with an effective HIIT
program there will be an increase in mitochondria. An increase in Mitochondria
means an increase in ATP, which in turn creates more energy for the muscular
system to use (Zuhl & Kravitz, 2012). This will allow muscles to work
longer with greater force production.
BUT I WANT TO LOSE BODY FAT!!!! HIIT has also ben shown to
increase the levels of fat oxidation. Because of the physical demands of HIIT,
individuals will not only burn an increased amount of calories during the
activity, but also after the exercise has stopped (compared to endurance
training) (Zuhl & Kravitz, 2012). So what this is saying is that, compared
to endurance training, HIIT will also have a high burning of calories even
after the exercise session has ended. This
is due to the physiological effect of high intensity exercise on the muscular system.
WARNING: HIIT training can be very physically demanding.
Make sure that your trainer clearly understands your limits and abilities. The
last thing you want is some half ass trainer to get you injured and set you
back further from your goal. HIIT training shouldn’t be the first choice by
individuals who are just getting back into the swing of things. First build
your strength and resistance up before pushing your body 90 percent of your
ability.
I hope this was some great information. I encourage everyone
to try HIIT and see if it is a good fit for you. There is no real age limit to
HIIT training, just know your limits and abilities and always practice good
technique.
Thanks everyone
Please post any responses
Tim Schultz
Fitness and Strength Coach
Facebook:
References:
Zuhl, M., & Kravitz, L. (2012). Hiit vs. continuous
endurance training: Battle of the aerobic titans. Idea Fitness Journal, 9(2),
34-40.
