burns more calories for the 2 hours post-exercise than traditional endurance exercise Burns abdominal fat while maintaining muscle Improves lipid/cholesterol profile Improves insulin sensitivity Improves blood pressure and cardiovascular health
While the intensity of HIIT can be adapted to all levels of fitness, it is recommended to have a foundational level of fitness before beginning this type of routine. Essentially, 30-60 minutes of cardio 3-5 times per week for several weeks helps develop muscular strength, improve oxygen transport and helps you learn good form before beginning a higher intensity workout like HIIT. Otherwise, the risk of injury increases.
HIIT is a way of training NOT a specific type of exercise. Therefore, you can apply this approach to many different types of exercises including,
Biking Jogging group exercise classes Rowing Walking Aerobics Swimming
During the intense bursts, you want to work hard enough to make carrying on a conversation VERY difficult. On a 0-10 scale, you want to work at an 8 or 9 intensity. During the rest period, you want to slow down your breath and allow your muscles to relax, working at 4-5 on a 0-10 scale.
There are different ratios of intensebursts to rest that can be used for HIIT, but common is a 1:1 ratio. The ACSM says this ratio is often a 3, 4 or 5-minute interval of hard work followed by the same amount of rest time. Although, some exercise programs may use different ratios, the goal is to work using almost maximum effort and then allow your body to recover just enough to have the energy to work very hard again. Some HIIT routines use 30, 45 or 60-second bursts.
The American college of Sports Medicine recommended beginning with 1 time per week and eventually increasing to 2. Because this type of exercise is more exhaustive than traditional endurance exercise, it is smart to avoid dramatically overhauling your workout routine in the beginning. This is the perfect type of workout for the days when your exercise time is quite limited and the goal is to just get it done!
Using improper form and failure to warm-up and cool-down can lead to injury. It is important to make sure that when you are doing the intense bursts, you are using correct form and alignment because when your body begins to tire, it is easy to allow our muscles to relax and land or move incorrectly. Of course, consult your healthcare practitioner before making any major changes to your exercise routine, especially if you have a history of cardiovascular conditions, diabetes, joint issues.
TRUTH: She dresses herself with strength and makes her arms strong.
Proverbs 31:17 (ESV)