High Intensity Interval Training (HIIT)

What is HIIT?

HIIT is High Intensity Interval Training.


What are the benefits of HIIT?

High Intensity Interval Training is a very demanding form of cardiovascular exercise. High Intensity Interval Training is heavily reliant upon the Anaerobic Energy system, i.e. exercise without the presence of oxygen, which will rely on oxygen debt.

High Intensity Interval Training is also very demanding in relation to the calories expanded from the body. High Intensity Interval Training must be fuelled by Carbohydrates in order for performance to be of high quality.

The first few seconds of High Intensity Interval Training will also bring the Creatine Phosphate energy system into effect too. Generally, during the maximal efforts, for the first 0-10 seconds, the Creatine Phosphate energy system will be utilized, before the energy shifts towards muscle glycogen stores being depleted/utilized.

With High Intensity Interval Training being an Anaerobic exercise, it is heavily dependant upon fast twitch (Type II) muscle fibres. With this in mind, High Intensity Interval Training should be treated like another Weight Training session, as the demands placed upon the body during this form of exercise, are very high.

From my experience, High Intensity Interval Training is great when you need to get fit in a short space of time. A few sessions of High Intensity Interval Training per week will really help increase your VO2 max levels rapidly, as well as increasing your anaerobic and aerobic endurance and fitness.

There is also a very big EPOC (Excess Post Exercise Oxygen Consumption). This means that High Intensity Interval Training burns more calories also post exercise as well as during the exercise too. Oxygen debt is when the body uses calories in order to get the oxygen back into the body, which was no utilized during the anaerobic exercise.

Generally, oxygen debt and EPOC are at their highest levels as soon as the exercise has finished, they can however continue for up to 24-36 hours post exercise. It is possible during this time that the High Intensity Interval Training and EPOC will result in metabolic changes, an increase in anabolism, and hormonal changes and hormonal homeostasis.

What type of HIIT routine would you recommend?

Start off with 2-3 HIIT sessions per week, you have to remember that if you are weight training during the week, then the extra High Intensity Interval Training sessions are going to be very taxing on the body and place extra demands on that individual. Start off light and increase over the next weeks and months.

How can I actually do HIIT?

Minutes 0-5
This should be a gentle paced warm-up. This will help ready your muscles for the forthcoming intensive exercise. Keep the pace quite low during the warm up and don’t reduce the time below 5 minutes.

Minutes 5-7
This should be where the pace/speed starts to increase. You have now done your warm up period and now you are ready to up the pace slightly.

Minutes 7 – 7 ½ minutes
This is going to be your first maximal effort. 30 seconds of High Intensity Interval Training, really go for it during this time and put all your effort in, don’t keep looking at your watch as the time will go slowly, concentrate on your maximal effort and keep it to around 30 seconds.

Minutes 7 ½ - 9 ½ minutes
Reduce the pace again from the maximal effort. This will help you to recover between High Intensity Interval Training exertions. Keep the pace low but not too low, enough so that you are continuing at a demanding pace/speed.

Repeat the above pattern so that for the first few weeks, you are doing 5 all out maximal efforts during each High Intensity Interval Training session.

What forms of equipment can I use for my HIIT?

The better choices of equipment/methods for HIIT would include –

Treadmill
Road Running
Stationary Bike
Road Bike
Heavy Bag Work.

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