Getting a HIIT from your Training…

for Fat loss and Athletic Performance!

HIIT (High Intensity Interval Training) or sprint interval training as an exercise strategy aimed at improving performance through short training sessions. HIIT is also beneficial for burning fat as it involves a short intense workout. HIIT sessions may vary from 15-30 min. Most HIIT sessions have a 2:1 time ratio. E.g. for running a session may be 60 sec jog; 30 sec sprint, or 1-3 min fast: 2-6 min slow.

Studies have found HIIT an effective training method compared to traditional endurance training methods. One study found that HIIT increased the Resting Metabolic rate (RMR) for 24 hrs post exercise (this is due to post-exercise oxygen consumption). It may improve maximal oxygen consumption (VO2 max) more effectively than traditional, long aerobic workouts. HIIT has been shown to burn more fat more effectively than the traditional aerobic programs (30+ minutes at a  steady pace).

Interval training has also been shown to improve athletic performance – a well trained athlete can find it hard to make significant performance improvements through just endurance training. A recent study showed 2% improvements following interval training sessions over 4 weeks. The training involved used 8 x 2.5 minute bouts at 90% of maximum intensity, with individualised recovery times between each bout.

It has also been shown that 2 weeks of HIIT can substantially improve insulin action in young healthy men.

Watch out for
Overtraining: 1 -2 sessions per week are recommended for 4 – 6 weeks so as to avoid over training. Proper recovery after HIIT training is essential as well as monitoring resting heart rate levels.

Overtraining symptoms can be tiredness, being run down or even sick, and being less alert mentally.

Train hard, Rob Key