High Intensity Interval Training or HIIT has become very popular, but that doesn’t mean that it is for everyone. If done improperly, this method of exercising can lead to injury or at the very least, some severe pain. While there are a lot of benefits to HIIT, there are a few things that you should know before you get started.
The key to having a successful HIIT workout is learning more about the actual interval between exercise. This is a short rest period that is used to bring your heart rate back under control and provide you with a chance to recover. However, these intervals should not be too long, or you won’t be able to reap as many benefits from your workout. Your intervals should never exceed ten minutes, and are best when kept to about five minutes. Any longer and you run the risk of cooling down too much and injuring your muscles when you start back up again. Remember, resting does not mean stopping. The key is to keep some form of movement or exertion going.
So, let’s look at how HIIT works:
Fast Burst of Exercise (1 – 4 Minutes) + 5 Minutes of Slow Exercise+ Fast Burst of Exercise
The key is to really pour it on during those one to four minutes, otherwise, once again, you won’t be benefiting from this form of exercise at all. Here are some suggestions to help you develop your own HIIT program, or you can always discuss your options with a personal trainer.
When you’re just starting out with HIIT you don’t want to overdo, so these recommendations are more for beginners. If you are already in good shape and doing exercise on a regular basis, than you can amp up the suggestions to fit your own needs. However, remember the 10% rule when it comes to adding new exercises, to avoid injury and exhaustion.
For a beginner HIIT workout, here are some quick suggestions. Start with proper stretching for about five to ten minutes. Then, start with a easy rest period that lasts for about five minutes when you do your initial aerobic exercise. Increase the intensity of these movements for four minutes, and then bring it back down to the first speed for three. This also works for running. You can walk for five, sprint for three, walk for five.
Basically any exercise can be worked into a HIIT plan, if you are doing it properly. By varying your level of intensity, you are automatically working with a HIIT program. Try out a couple variations inside your current workout and exercise plan to see how you can integrate these techniques. Chances are you’ll find it pretty simple and you’ll begin to see results in a lot less time.
When done properly HIIT training is very effective for getting fit and losing weight. Just remember to take it slow and ease up to full speed to reduce the risk of injury.
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Originally posted 2008-08-20 05:36:28. Republished by Blog Post Promoter
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2 comments ↓
I just started doing this a few weeks ago. A couple suggestions though:
It is “hiit”, rather than “hitt”. High Intensity Interval Training.
Also, what you describe isn’t HIIT, but just interval training. Interval training is good as well, but somewhat different than HIIT
HIIT means you give 100% for a short time. There is no way you can sprint for 1-4 minutes. Ideally you will want your sprint interval for 8-30 seconds. That way you can give it your all. Some popular interval lengths are 30:60, or 8:12. The first number is your hard segment, the second number is your rest segment (in seconds). 8:12 generally means you stop for the rest period, on a stationary bike for example. Also, it seems most people say 15 minutes is a good length, and even 20 minutes for well conditioned athletes, but not more than that.
For more info, I found this site which seems to be pretty comprehensive.
http://www.hiitsource.com/
HIIT training is great way to get in an effective workout in a short period of time. It’s a killer though, and not many people can mentally stand to consistently do it. When done right though, it can be very effective for both building muscle and losing body fat.
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