HIIT It: Your Guide to Getting Started with High Intensity Interval Training

Any athlete wanting to take their performance to the next level may be intrigued by high intensity interval training (HIIT). What is it? Will it get you results? Before you ramp up your training regimen or, conversely, shy away from anything called “high intensity,” know what HIIT is and how you can do it right (as in injury-free).

What Is High Intensity Interval Training?

High intensity intervals are exactly what they say—training intervals where you go all out, working to get your heart rate to 90-95% of your maximum heart rate (MHR) alternated with rest intervals.

HIIT is defined by the target heart rate. Other interval training programs also alternate work and rest periods, but low intensity training intervals are designed to achieve a 75% MHR target

HIIT intervals can vary in duration and time. For instance, you may do a 1:1 work to rest ratio up to 1:4 work to rest ratio, and intervals can range from 30 seconds up to a minute. Intervals are short because it is difficult to maintain 90-95% max heart rate; in fact, you may only reach that just before the interval is over. As with any interval training program, the number of intervals you do during a workout may vary from as few as 4 to as many as 15.

HIIT work intervals often involved high intensity cardio activities, like:

• Sprinting
• Jumping rope
• Cycling

HIIT work intervals can also involve weights or resistance activities, such as dumbbell curls or pushups.

Some trainers are “purists,” insisting that work intervals be strictly cardio activities. But, rest assured (pun intended), you will get a cardio workout if you actually work to get your heart rate into the target zone no matter what activity you choose.

If your HIIT work intervals do include weights or resistance, take care to ensure you use proper form throughout in order to prevent injury.

Why Consider High Intensity Interval Training?

HIIT offers a lot of benefits when added to nearly any fitness program, such as:

• Boost to Human Growth Hormone (HGH)

HGH is the hormone that improves strength and vitality (often thought of as “the Elixir of Life”). HGH production naturally decreases with age, so boosting levels in your body is like creating your own fountain of youth!

• Increased basal metabolic rate and hormone balance

Increases in HGH can help regulate body chemistry for improved health and appearance. HIIT can enhance:

• Insulin sensitivity to help prevent or manage diabetes
• Fat burning capacity because your body continues to use more calories (and a higher proportion of fat calories) even after your workout is over
• Endurance

And it doesn’t take much HIIT work to reap the benefits. A research study from Japan noted that just four minutes four times a week (that’s a total of 16 minutes a week—who can’t work that into their schedule?!) can lead to significant improvement in multiple fitness markers.[1]

Other benefits to consider are that HIIT workouts are often “low tech” and can be either strictly cardio or done using bodyweight as resistance, so no special equipment is necessary to do the workout. You can also get creative with your workouts, using different activities to keep workouts fun and engaging.

HIIT can also challenge yourself to reach new levels of mental fitness, too. Challenging yourself to reach a heart rate that is alarming under normal circumstances can help you to expand your mind and push past old beliefs about yourself and what you are capable of…and there are a lot of benefits (many outside the gym) of moving beyond your comfort zone.

HIIT is becoming more and more popular; it’s pretty easy to find other people who are doing this type of workout or willing to try it, so you can incorporate and improve your social life by creating connections around healthy activity.

Is High Intensity Interval Training Right for Me?

With so many benefits, is there any reason not to high intensity interval train? Yes. HIIT is not for everyone and not for every day. There are some cautions to consider.

1. Do not do HIIT if you are injured.
2. If you are pregnant, make sure you consult a profession before doing HIIT. The increase in ligament flexibility that occurs during pregnancy could increase your risk for injury, and the stress of elevating your heart rate so drastically could negatively impact your baby. Find out if there are ways to modify your HIIT workout or if interval training needs to wait until after the baby arrives.

If you are a good candidate for HIIT, we still have some words of advice:

1. Do not do interval training daily. The recommended training schedule is no more than 4 HIIT workouts per week. You will get significant benefits from just a few workouts. Plus, this type of training is strenuous and more than a rest interval is required to get the best results. Don’t overdo it, especially if you are just starting.
2. Start slow. Make sure that your rest interval is at least as long as the training interval. When you are starting, you may make the rest interval 3-4 times as long as the training interval. Know your limits and take extra time if you need it.
3. Make sure you stay hydrated—before, during, and after your workout. High intensity interval training raises your core temperature and creates lactic acid. You need water to deal with both of those issues. Be careful when choosing the location and time of your workout. Be aware of your body and know if you are adequately resourced for the challenging workout ahead.

The trainers at ICWA can help you develop a high intensity interval training workout that helps you gradually increase challenge and stamina and helps you avoid injury. We may even be able to help you identify a HIIT workout buddy to help keep you motivated and add to the fun. Contact us to get started with your personalized training program.

[1] https://sunwalked.wordpress.com/2013/04/20/high-intensity-interval-training-hiit-a-view-from-dr-mercola/