Looking to shed some of those extra kilos? Well, dust off your Nikes because cardiovascular exercise is a key part of shaping up.
Research has shown interval training to be one of the most effective tools for kickstarting serious fitness upgrades. High intensity interval training (HIIT) isn’t exactly new – professional and elite athletes have been using HIIT for nearly a century to maintain their peak performance with the least wear and tear on their bodies.
So, what’s HIIT training?
An HIIT session involves alternating periods of high and low-moderate intensity, or bursts of hard then easier activity. The high intensities give the body the overload stimulus required to affect noticeable physical changes. The effort to stay at those intensities is difficult to maintain, so low-moderate sections allow some recovery without stopping the exercise.
HIIT can use large amounts of energy in a short time, and has a significant effect on metabolism after exercise completion. Regular exercisers who have stopped seeing gains in fitness often find the technique can help break past such plateaus.
For fitness professionals, HIIT is a science of specific time periods and work rates. To achieve optimal intensity levels, monitoring heart rate zones is practiced, ranging from 60 percent of the maximum heart rate, up to 90 percent and greater.
Where do I start?
Consulting a trainer is recommended in order to assess the right HIIT type for you and, importantly, if you are ready for it. The style of training is generally unsuitable for people starting exercise or with certain health issues.
HIIT is easily performed outdoors or indoors. Cardio machines such as treadmills, cross-trainers and bikes are practical options. Most have pre-set interval programs and the variables needed to monitor the stages on screen – time, heart rate, speed, resistance and elevation. Manual control of intervals allows for fine tuning of sessions, and it can really connect the exerciser to the activity, rather than just going through the motions.
Here is a basic HIIT workout that you can do on a treadmill to get you started:
1. Warm-up starting with a brisk walk and work your way up to a light jog – 10 minutes
2. Run at 14 kph for 30 seconds
3. Walk at 5-6 kph for 30 seconds
4. Repeat this cycle 7 more times (8 cycles total)
5. If the work interval isn’t enough of a challenge, increase the incline of the treadmill to increase the intensity
6. Perform a cool-down walk for 5 minutes before stretching and drinking plenty of water
As you build your relationship with HIIT, experiment a bit with building your own treadmill HIIT workouts.
Make sure you seek advice from a trainer or even read up on the subject to ensure high intensity interval cardio training provides a real boost towards your personal fitness goals. CosBeauty
