5-Star Wellness Retreat

Get Fit in Less Time: “HIIT” IT!

High-intensity interval training (HIIT) also known as HIIE (high-intensity intermittent exercise) is a form of physical activity alternating intense anaerobic periods with varying and slower paced recovery times. Recently HIIT training has become extremely popular, as many studies have deemed it the best way to get fit in minimal time.

  1. A study published in the Journal of Physiology confirmed that HIIT delivers all the health and fitness benefits of steady state endurance cardio in a fraction of the time. 
  2. A study published at the Montreal Heart Institute (MHI) found that after doing two HIIT workouts a week for four months, participants scored significantly higher on cognition tests and had improved their brain oxygenation.
  3. A study at Colorado State University found that just 150 seconds of intense exercise can burn as many as 200 calories over the course of the next 24 hours. Thus, hands down, HIIT may be the best way to boost RMR (resting metabolic rate).

Guidelines for HIIT:

Who: HIIT training can easily be modified for all fitness levels/limitations and or conditions.

What: HIIT workouts can be performed across all varying modes of physical activity. (I.e. walking, cycling, swimming, cross-training, group fitness classes, etc.)

When: The intense work periods may range from 5 seconds to 8 minutes long. They should ideally be performed at 80% to 95% of the estimated MHR (Max Heart Rate: 220-age = estimated MHR).

Note: The recovery periods can last equally as long. Recovery should be performed at 40% to 50% of the estimated maximal heart rate. The workout will embody alternations between work and rest periods. The total workout should be anywhere between 20- 60 minutes in its entirety. DO NOT engage in more then three HIIT sessions per week. Remember, less is more!

Where: Anywhere. In a gym, park, trail, beach, field, parking lot, backyard, etc. Functional fitness methods can provide more of a burn vs. the conventional training methods. Ultimately, no equipment is necessary.

Why: Why not become “fitter” in less time? Understanding the post-exercise period called “EPOC” (excess post exercise oxygen consumption) is alone motivation for engaging in HIIT workouts. Generally EPOC is a 2-hour period after an intense bout where the body is restoring to pre-exercise levels. During this time, energy/more calories are being utilized.

 We hope you will plan on taking a HIIT Class when you join us at SkyTerra Wellness. This class will help you incorporate HIIT workouts in your home routine to assure you have a workout that improves your athletic capacity, improves overall strength, endurance and glucose metabolism, and most notably, the SkyTerra HIIT workouts will inspire advancements in lean body mass, reductions in fat mass, and improvements in overall cardiovascular health. So what are you waiting for? “HIIT IT”!

References:

https://www.acsm.org
https://www.menshealth.com