HIIT (High Intensity Interval Training) is an aerobic exercise that replaces short periods of intense anaerobic exercise with less intense recovery periods. The main aspects of HIIT are described here:
- Benefits:
- Efficient exercise: Although HIIT training is usually shorter in terms of training duration, it can be as effective as, or even more effective than, a long steady-state aerobic exercise session.
- Increased metabolic rate: HIIT can boost metabolism for several hours after exercise.
- Improved cardiovascular health: Regular HIIT improves heart health, blood pressure and cardiovascular function.
- Muscle preservation: HIIT helps preserve muscle mass while promoting fat loss.
- Versatility: HIIT can be combined with a variety of other exercises such as running, cycling and bodyweight exercises.
Basic structure:
- Warm-up: Begin with a 5-10 minute warm-up to prepare the body.
- Intervals: alternate high-intensity exercises (e.g. sprints, jumping jacks, burpees) with low-intensity recovery time or rest.
- High intensity: 20-60 seconds of maximal effort.
- Low intensity: 10-60 seconds of active or complete rest.
- Cool down: 5-10 minutes of cool down and stretching to finish.
Examples of HIIT workouts
- Warm-up: 5 minutes jogging or brisk walking.
- Intervals:
- Sprint 30 sec.
- 30 seconds walking.
- Repeat for 10 rounds.
- Cool down: 5 minutes of light jogging or walking, followed by stretching.
HIIT tips
- Start slowly: If you are new to HIIT, start with short intervals and gradually increase intensity and duration.
- Start with form: To avoid injury, use correct form, especially for high-intensity exercises.
- Rest and recovery: Allow your body to recover between HIIT sessions to avoid overtraining.
- Listen to your body: Adjust the intensity and duration according to your fitness level and your body's response.
Variations:
- Tabata: 20 seconds of exercise followed by 10 seconds of rest for 4 minutes.
- Circuit training: Combine different exercises in a circuit format with minimal rest between exercises.
- Pyramid intervals: lengthen or shorten the duration of the intervals (e.g. 30, 45, 60, 45, 30 seconds).
HIIT is an adaptable and effective method of exercise as it can be customized to suit individual fitness levels and preferences.
