HIIT (High Intensity Interval Training)

It is still a relatively new phenomenon in the fitness world. Some people claim it's the fastest and most effective way to lose fat faster (with the right diet), while others still prefer running or walking at a steady pace.

WHAT IS HIIT ?

HIIT stands for High Intensity Interval Training, which means performing a high intensity interval (80% of your max heart rate), followed by a low intensity interval. The most common HIIT technique is a 30 second sprint, followed by 1 minute of walking, which of course can be done by an already fit individual. Intervals are usually repeated for 10-15 minutes. I recommend a 5-10 minute warm up before, as there is a high risk of injury at high intensity.

ADVANTAGES OF HIIT COMPARED TO TRADITIONAL CARDIO:

• HIIT will help you burn more calories for the rest of the day when you're done exercising.
• HIIT significantly increases growth hormone, catecholamines and adrenaline. These are all fat-burning hormones. They have been shown to increase the mobilization and release of both subcutaneous and intramuscular fat stores.
• HIIT is very time efficient, the workout is 12 - 20 minutes long as opposed to traditional cardio which is usually 30 - 60 minutes long.
• HIIT can also be done outside of the gym. The most popular form of HIIT is sprinting, which can be done on a sidewalk, soccer field or on a treadmill. A more intense version is to sprint uphill and then go gently downhill.
• VO2 max (maximal oxygen consumption), is the maximum capacity of an individual's body to transport and use oxygen during cumulative exercise, which reflects the physical condition of the individual. HIIT is known to increase one's VO2 max much faster than traditional cardio. If you are an athlete, increasing your VO2 max is essential.
• When performing the high intensity (sprint) portion of your workout, your anaerobic system is working. When performing a low intensity workout (walking), your aerobic system is working. When both systems are working, you burn more glucose and fat and get the best of both systems.
• Your metabolism has a harder time adapting to HIIT training. When performing cardio at a steady pace, your body will use your energy more efficiently over time and you will no longer burn the same amount of calories. You won't get that with HIIT training and you're constantly shocking your body.

On request, we include our HIIT program with our menus, which constantly escalates according to the fitness of the individual and gets you in great shape ! Simply order a workout with your menu and write in the note: "I am interested in HIIT".