High Intensity Interval Training Program

Generally, you need to exercise longer to burn more calories and improve your cardiovascular health, but there is a way to to accomplish this while spending less time working out.  This exercise approach is called High Intensity Interval Training.

A high intensity interval training program is extremely challenging and is not for everyone.  As a matter of fact, you should already be in good shape to start with before embarking on HIIT.

This training method, however, will vastly improve your athletic performance and fitness level.

What is High Intensity Interval Training (HIIT)?

HIIT is a special form of interval training.  It involves short periods of maximum intensity exercise alternating with longer periods of low to moderate-intensity exercise.  At maximum intensity, you push yourself beyond your aerobic zone.

Unlike ordinary interval training where your heart rate is maintained within your aerobic zone, high intensity interval training conditions your anaerobic as well as aerobic energy systems.

A high intensity interval training program works out the anaerobic system with maximum, all-out effort for a brief period of time.  For example, you may push yourself to run uphill or sprint the last few hundred yards of a long-distance race.

What’s the Difference Between Interval Training and HIIT?

With interval training your aim is simply to elevate your heart rate with high intensity exercise between intervals of low to moderate-intensity exercise.  HIIT involves maximum effort, not just an elevated heart rate.

A high intensity interval training program can take different approaches to achieve its goal.  The program can involve different levels of intensity, different numbers of high and low intensity intervals, and different lengths of time.

HIIT is often used to improve performance in a particular sport or activity.  Your HIIT program should be tailored to fit the specific needs of your sport or activity.

Benefits of High Intensity Interval Training

• HIIT reduces training time.  You train harder but for a shorter period of time.
• HIIT is superior to ordinary cardiovascular exercise when it comes to increasing the maximum uptake of oxygen during exercise so you are in better shape to play your favorite sport.
• Unlike long-duration cardiovascular exercise, HIIT limits muscle loss.
• Your metabolism adapts so you are able to use more fat as fuel.  Your athletic endurance and fat-burning capacity will improve with the help of a high intensity interval training program.
• With HIIT, your body takes longer to recovery after each exercise session.  Because of this, the amount of calories burned will increase.

Guidelines for HIIT

• Be aware that a high intensity interval training program is not for everyone.  If you are new at exercise or have cardiovascular problems, you should not attempt HIIT without the approval of your doctor.
• Before starting a high intensity interval training program, you should be physically fit and able to exercise for at least 20 minutes at 70-85% of your maximum heart rate without experiencing any problems or becoming exhausted.
• Any HII T program is physically demanding.  It’s best to gradually build up your training program.
• Push yourself to the maximum level during the high intensity intervals.  You should be able to feel the burn in your muscles as you enter your anaerobic zone.  While elite athletes can sustain the burn for 3-5 minutes before having to slow down, you may find it difficult to work as hard.
• If you experience chest pains or difficulty in breathing during your high intensity interval training, cool down immediately.  Avoid stopping abruptly or you may feel lightheaded or faint.