H . I . I . T .
High Intensity Interval Training
High Intensity Interval Training
What is H.I.I.T.?
High-intensity interval training (H.i.i.T.) workouts or sprint interval training is an exercise strategy that is intended to improve performance with short training sessions. H.i.i.T. is a total body Cardiovascular and Strength Conditioning technique that challenges the body to make significant changes in health. H.i.i.T. is a form of cardio which is beneficial to burning fat in a short and intense workout.
Session duration:
- 4-20 minutes
Intervals:
- 20-60 seconds 'on'
- 10-30 seconds recovery
How do I know if I am ready?
You should be able to perform the following exercises before attempting a H.i.i.T. session:
- Sustain level 1 on an ellipitcal machine for at least 20 minutes
- Demonstrate competency in teh beginning level foundation exercises (squat, lunge, push-up, plank)
- Hold yourself in a down dog position for at lease 1 minute
- Abel to get up and down off the floor several times in 1 minute
- No major shoulder or wrist injuries
How often should you do H.i.i.T.?
Depending on what else you are doing for exercise you can do H.i.i.T. one to three days per week and supplement with cardio classes.
Any solid workout routine will include 2-3 days of strength, 5 days of cardio and 1-2 days of flexibility training.
H.i.i.T. Training
with the typical interval being measured in seconds. The standard interval workout will include about 8 cycles consisting of 8+ segments with 20-60 seconds of 'sprint' activity and 10-30 seconds of rest. Repeat this 8 times then your finished! You will be surprised at how difficult the workouts can become and at the level of gains you will make.
Please make sure to consult with your physician prior to engaging in any exercise program including any version of Tabata exercise sessions.
One of the main difficulties with performing a Tabata workout is the proper timing of exercise and rest intervals. Using a Tabata timer can help you solve this problem. I recommend the 'Tabata Timer' created by KATR Software Inc. available in the app store for Android and iPhone because the timer gives you visual cues and sound cues that can overlay your music
(I use Pandora One.)
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Using a interval timer will help you maintain the proper interval during your session and tabata. Workouts will consist of a period of sustained, intense activity followed by a short recovery period. This cycle continues over several segments that form the workout. One unique thing about interval training workouts are they are very short
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