Have A HIIT!...The Health Benefits Of HIIT (high intensity interval training)
Have A HIIT!...The Health Benefits Of HIIT (high intensity interval training)
So what exactly is HIIT?
Where did it come from?
And when was it discovered?
Oh boy!…
Let’s find out…
High Intensity Interval Training (HIIT) also referred to as high intensity intermittent exercise (HIIE) or sprint interval training (SIT), is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until to exhausted to continue. Though there is no universal HIIT session duration, these intense workouts usually last under 30 minutes, with times varying on the participant’s current fitness level. (Wikipedia)
Where did HIIT come from?
In the 1970’s athletic coach Peter Coe used a type of HIIT with short recovery periods for his Son Sebastian. Peter was inspired by principles used by the German coach and Professor Woldemar Gerschler. Peter Coe’s HIIT sessions included 200 meter runs with only 30 second recovery times between each one.
In 1996 a version of HIIT was involved in a study by Professor Zumi Tabatta. He utilized olympic speed skaters for his test. The test was 20 seconds of high intense exercise followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles).
In the world today Tabata training has now come to refer to a wide variety of HIIT protocols and regiments that may or may not have been in the original Tabata study.
What are the health benefits of HIIT?
A boost in brain function?
A study performed in 2017 on children measured cognitive performance while performing board games, computer games, and trivia quizzes after HIIT. The study concluded a “promising alternative to enhance cognition”.
Can HIIT help with fat oxidation?
A study was performed on moderately active men and women in 2007 to measure HIITs physiological effects on fat oxidation. The study lasted two weeks, seven HIIT sessions were performed during this time. The study confirmed overall improved body fat oxidation.
Metabolic effects of HIIT:
Insulin resistance is greatly lowered from performing HIIT compared to continuous training. Insulin resistance is a pathological condition in which cells fail to respond normally to the hormone insulin. So lowering your insulin resistance is a good thing…:)
The cardiovascular benefits of HIIT?
A review of random tests in 2018 revealed that HIIT training and endurance training both improved cardiovascular fitness significantly in healthy adults (ages 18-45). The Vo2 max was only improved in those doing the HIIT training though. Your VO2 max is the maximum rate of oxygen consumption during incremental exercise; “V” for volume, “O2” for oxygen, and “max” for maximum.
Another study found that when HIIT is performed consistently for one month or longer, body composition and cardiovascular fitness is improved.
HIIT and endurance cardio both have their places in a well balanced workout as well with resistance (weight) training, and as always good nutrition. Practice all of the above and you are on your way to a very healthy lifestyle…:)
A HIIT workout can be performed anywhere, anytime, using weights or body weight. To get more out of your HIIT workout go all out for around 20 seconds, and them let your heart rate get completely back to normal before going all out again for another 20 seconds. Getting your heart rate back to normal is very important before starting again.
There is no set time for a HIIT workout like we said above. If you are totally spent in 10 seconds, then 10 seconds it is. Let your heart rate get back to normal, and go again for 10 seconds…you follow me? Everyone is at a different place in their wellness journey, so listen to our body.
So you can do sprints, pushups, goblet squats, battle ropes, crunches, etc…it does not matter what you utilize for your HIIT workout. Getting your heart rate up and then back to normal is what is important.
So take a HIIT…and enjoy your journey…:)
Here’s to your health…
Cheers!
