It goes without saying that we are huge fans of HIIT training methods.
We don't just back it because it’s our branding, we back it because science does too.
There is an outstanding amount of recent literature exploring high intensity interval training for both fat loss, performance, health and wellbeing, and the recurrent evidence suggests that it is just as, if not more effective than, regular exercise methods such as steady state cardio.
Let’s take a look at the benefits of HIIT for health and overall wellbeing.
· Increase aerobic and anaerobic fitness
· Improve blood pressure
· Improve cardiovascular health
· Increase insulin sensitivity
· Improve cholesterol profile
· Reduce body fat while maintaining muscle mass
When it comes to sports performance, HIIT can be manipulated within training sessions in a number of ways to help improve most aspects of almost any sport. HIIT has been shown effective in increasing running economy for distance runners, by increasing an athlete’s ability to spare glycogen throughout the race. It also improves athlete speed by training above the athlete’s lactate threshold - meaning the athlete becomes better adapted to working at high work rates by improving lactate fatiguing by-products caused by anaerobic metabolism removal mechanisms.
Most team sports such as AFL, Basketball and Soccer can significantly benefit with HIIT as all round athleticism can be improved, such as speed, power, cardiovascular endurance, muscular endurance, anaerobic capacity and recovery rates.
So what is happening within the body that makes you a better you when you train HIIT?
Basically, your body becomes more efficient, you become better adapted to the stimulus (i.e. sprinting distance/speed/incline; weight; reps/duration/etc.) and your muscles, brain and cardio-respiratory system adapt to extend time to fatigue by improving metabolic waste removal pathways.
In summary, this is what happens (prepare for some nerdy stuff):
· Improved skeletal muscle fat oxidation
· Improved carbohydrate oxidation
· Increase motor neuron firing rate
· Increased motor unit recruitment
· Improved skeletal muscle buffering capacity
· Increased 'mental toughness'
So, now that you know what happens when you become a badass HIITer, let us explain what it is exactly HIIT looks like.
HIIT refers to working at high intensities (85%+ max effort) for either short (10-50 seconds) or long (1-5 minutes) periods, with active or passive recovery periods within those bouts of exercise. Depending on the outcome goal, type of exercise and physical capabilities, these durations will vary. For example, when training for basketball performance where max efforts may not exceed more than 10 seconds in duration, it is not overly effective to have them working for 40 seconds at 90% max intensity, whereas 10-25 seconds duration at maximal effort may be more specific to the physiological demands of the sport. The recovery mode and duration is also an important factor within HIIT workouts as too short a recovery may inhibit ability to perform sequential bouts, yet elicit a greater aerobic demand, however too long may not elicit maximal cardiovascular adaptation, yet allow for complete recovery of anaerobic fuel supply.
The point is, it all matters.
That is why all our HIIT Lean, HIIT Fast, HIIT Strong, and LIIT Functional are so specific as we taper all our workout durations, intensities, recovery and exercises according to the goal and purpose of the class and all our awesome clients.
Now, what can you do to start getting HIIT?
Head over to our timetable page to check out what's on, or request a class that may not be listed! We need your help to get more classes up and running and we need your feedback.
Additionally, feel free to contact us to book a free consult with myself, Bree, regarding starting training with The HIIT Project.
Have a great day legends!