Exploring High-Intensity Interval Training (HIIT)
High intensity interval training (HIIT) exploded onto the health and exercise scene a couple of years ago, largely brought upon by Michael Mosely’s and ABC’s documentaries on the benefits of this type of training. For those of you who missed the show and haven’t been exposed to this type of training, HIIT involves near maximal short bursts of exercise followed by rest periods. This is in direct contrast to steady state continuous training, which is done at more moderate intensities for longer periods with no rest periods. HIIT has been touted to be more effective and time efficient. More for less, the dream workout!
Benefits of HIIT
HIIT training research clearly shows that this training is an effective way to improve cardiovascular fitness as well as improve insulin sensitivity and blood chemistry profiles. HIIT seems to be at least as effective as or more effective than steady state training. It seems to tick all the boxes, or does it…
Considerations and Potential Pitfalls
In practice, there are some potential pitfalls of HIIT training. Firstly, it hurts. For readers who are exercise junkies, this may not be a big deal, but let’s not forget that most of the population doesn’t like the burn and pain associated with intense exercise. Enjoyment is a key factor in adherence. Any exercise program is better than “sofacise” (sitting on your sofa).
Secondly, when you exercise at higher intensities, there are larger forces involved. If your technique is sub-par or you don’t have the conditioning or strength to maintain good form, you’re more likely to injure yourself. We’ve seen several people who have injured themselves trying to replicate the HIIT program that they saw on ABC.
Recommendations from the Kaizen Centre
While HIIT is definitely effective and time efficient, at the Kaizen Centre we’d recommend that you start slowly with steady state training and strength work, then build up to HIIT. Slow and steady wins the race. We find that once people have a base level of conditioning, HIIT training works well in groups. Intense training seems to hurt less when you’ve got company.
Conclusion
We’d be happy to talk to you about how to safely maximize your exercise returns.
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