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HIIT stands for High Intensity Interval Training. Well, what exactly is that and how does it work? Let me explain.. but first let me use an illustration.
When you’re in your car, when do you burn more gas.. when your going 70 on the highway just cruising, or when the light turns green and you go from 0 to 50?
You burn more gas when you go from 0 to 50 because it takes more energy to go from not moving to moving rather than keeping up a pace! It’s the same with our bodies, we burn more calories when we step on the gas! Our heart rate is like the speedometer, so we want to bring our heart rate up and down because we want to burn more energy unlike in our car where we try and ave it. So in other words, we want to add sprinting to our cardio routine, and INTERVALS. An interval is a period of time while doing cardio that you push your body pretty hard and keep it there for just a little while, but then the key is to slow down and let your heart rate go back down. The reason we want your heart rate to go back down, is so we can raise it again! You burn more calories bringing your heart rate from 90 to 180, than you do from keeping a steady pace with a heart rate at 155. I think you get it!
The key here is to confuse your body! Jogging for an hour will not confuse your body at all. With each interval you have 3 variables you can play with to confuse your body; Speed, Incline, and Duration. With each interval you do, you should change one or 2 or maybe all three of these variables to make each interval harder than the last. Depending on what type of shape you are in, your intervals should be between 30 seconds and 3 minutes.
Lets say you do your first interval for a minute at a speed of 7.0 and an incline of 2.0. A good idea for the next interval could be keeping the speed and incline the same but doing it for 1 minute and 30 seconds. Or you can keep it at a minute but bump the speed up to 8.0. And the same goes for the incline becuase the incline makes it tougher as well!
Besides the fact that HIIT has been proven to get amazing fat burning and incredible V02 level increasing results, one thing I love about it, is you get your cardio done much quicker. You should only perform interval training for between 10 to 25 minutes. You can go longer if you really want to, but 25 minutes is all you need. If your pushing yourself harder and harder, you can make 10 to 25 minutes really count no matter what your fitness level!
Now I’m not saying that this is the only type of cardio you should do from here on out. Remember I can’t stress enough how important it is to confuse your body. By adding HIIT to your routine, you will be gaining better results from your low intensity long duration cardio training. Your body will get confused going from one day jogging for 45 minutes to doing intervals the next day for 20 minutes. Keep your body guessing from workout to workout and I promise you will get the results you’ve been looking for!!
Please contact me if you need more information or have any questions about this or anything health and fitness related.
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God Bless, I hope you all enjoy good health!!