High Intensity Interval Training is a popular format for exercise that uses short bursts of intense exercise followed by recovery periods. Usually these intervals are timed.
The higher intensity requires the recruitment of type 2 white muscle fiber. This is the muscle used in sprinting or short bouts of effort and it uses more oxygen to function. Thus a EPOC (Excess Post-Exercise Oxygen Consumption) condition is induced and along with it is an increased calorie burn.
OK – let’s list the benefits
- This workout can be accomplished in half the time of a traditional aerobic workout and deliver more calorie burn.
- This workout is NOT boring. It is a challenge and therefore a lot more fun.
- Your metabolic rate (the amount of calories you burn in a resting state) will be boosted by 8-9% for 48-72 hours! This will help a lot with weight loss. This is explained in detail here: https://www.acefitness.org/blog/5008/7-things-to-know-about-excess-post-exercise-oxygen-consumption-epoc
- Your levels of the anti-aging Human Growth Hormone (HGH) are dramatically boosted. HGH levels drop off quickly as you age, but this kind of exercise will bring back your strength and vigor! Athletes have been known to inject this hormone (illegally) for the amazing physiological effects. More detail can be found here: http://fitness.mercola.com/sites/fitness/archive/2012/11/30/exercise-anti-aging-impacts.aspx
- HIIT has been proven to lower appetite for the next couple of days. Tests were done on obese men, who tolerated the exercise well and ended up eating less than if they did moderate level exercises. https://www.ncbi.nlm.nih.gov/pubmed/23835594
This highly efficient exercise modality brings the body into intervals of high intensity peaks and then allows for a period of recovering. You start with a 2-3 minute warm up and then continue with 20 minutes of intervals. You should finish with a 3-5 minute cool down, adding in some static stretches.
Although this type of exercise can be used with weight training as well, I will give a simple example of how to interval up your walking, running, elliptical, or stationary bicycle routine. These machines make it easier for you to follow the routine since they have timers built in.
NOTE: Capacity, in the examples below, refers to your MHR or maximum suggested heart rate. This number is roughly determined by subtracting your age from the number 220. So a 40 year old exerciser’s MHR would be 180 beats per minute (bpm). 70% of that would be 126 bpm. Always take into consideration your personal level of fitness.
BEGINNERS PROGRAM
- 30 seconds of high moderate effort 70-75% capacity
- 30 second recovery – slow pedal or walk
- REPEAT this cycle 4 times and take an extra minute of rest for a total of 5 minutes. Repeat this sequence 4-5 times total
- Finish with a 3-5 minute cool down, make sure the heart has returned to a rate just above normal
MORE ADVANCED
- 30 seconds of all out effort -75-90% of your maximum capacity
- 60 seconds of recovery – slow walk or pedal
- REPEAT this cycle 12-14 times for a total close to 20 minutes.
- Finish with a 3-5 minute cool down, making sure the heart has returned to a rate just above normal.
Try it! It is important to change up your exercise after you get proficient in an area. The body adapts over a 3 week period and what was once hard becomes easier. Always rotate and try new things.
If you have been sedentary, remember to check with your doctor or be evaluated by a healthcare professional to see if this is the right exercise for you.