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High Intensity Interval Training, also known as HIIT, is what it says it is. Short bursts of intense, fast paced exercise, with short recovery periods.
The most common form of HIIT is Tabata. It was founded in Japan by Izumi Tabata. He conducted tests on two groups of athletes; comparing moderate high intensity training with high intensity interval training.
The results were that the athletes training in high intensity interval training improved their aerobic systems as well as their anaerobic system. The athletes who did the moderate high intensity training only improved their aerobic system and had little to no increase in their anaerobic system.
The basic form of Tabata is 8 segments of 20 seconds of intense exercise, with 10 seconds recovery between each 20 second segment, therefore totalling 4 minutes in length.
This is a form of exercise that is really designed to test your fitness levels to the maximum, working you at (up to) 70-80% of your maximum heart rate!
More and more research has proved that HIIT produces quicker results than slow, steady cardio exercise such as running, rowing etc, and in less time.
Research shows that 20-30 minutes of HIIT is more beneficial than 60 minutes of running, cycling etc.
There are many benefits of HIIT but here are my top 5:
An HIIT workout can be done in as little as 20-30 minutes
Can be done anywhere
Most of the exercises that are used in HIIT are all bodyweight, so can be done at home, in the gym, or if you travel a lot, in your hotel room!
Little or no equipment needed
Fast paced, bodyweight exercises are great to use in Tabata’s or if you want to use equipment, then something as simple as a jump rope (skipping rope) is ideal
Tabata’s can burn up to 40-50 calories per 4 minute segment but also, because of benefits to your metabolism, you can be burning up to 150 calories in the 24 hours AFTER your workout
Burn fat NOT muscle
Because all the exercises use your bodyweight and not weights, it means that while your heart rate is increased, your you are burning fat, therefore making it ideal for those looking to lose weight
To gain the most from HIIT training, I would recommend adding this to your training program, ideally 2 or 3 times a week.
If you would like to find out more or you would like to try some HIIT Personal Training sessions, contact 07969 233525.