By PT Dane Paterson
Continuing on from foam rolling, today I will be talking about:
HIIT otherwise known as High Intensity Interval Training
HIIT Is a form of interval training that includes a warm up and cool down while incorporates a working period of intense exercises with working periods of less intense recovery exercises or complete rest in the conditioning phase. There are many reasons and many benefits to HIIT style of training.
Benefits of HIIT:
• Decreases resting heart rate
• Increases V02 max
• Increases Metabolism
• Improves body composition (body fat %)
• Improves blood pressure
• Can be done anywhere, anytime with very little equipment
• Can be done in a short period of time while still being challenging
There are different styles of HIIT training. These styles come with different intensity levels for both working phases and recovery phase.
Some of these interval styles include:
Tabata: style interval training consists of a working phase of 20 seconds of high intense exercise (intensity of about 170% of VO2 max) with a recovery phase of 10 seconds of rest. This style is completed for a total of 8 cycles equaling to 4 minutes.
Trapp: style interval training consists of a working phase of 8 seconds sprint followed by a recovery phase of 12sec of slow pedaling. Resistance would start minimal along with duration and once a duration of 20mins would be completed an increase in resistance would be added.
Gibala: style interval training consists of a working phase of 60 second of intense exercise at 95% of VO2max followed by a recovery phase of 75 seconds of rest repeated for a total of 8-12 cycles. A lesser version of the Gibala style was created; it consists of 10 repetitions with a working phase of 60 second burst at 60% peak power followed by a recovery phase of 60 seconds.
The above styles of HIIT training are generally for cardiovascular equipment such as treadmill, bike, rower etc. but will also work for boxing. For those who don’t like cardiovascular training as much HIIT doesn’t just have to be done using cardiovascular equipment or exercises, it can also be done with free weights such as dumbbells, barbells, kettlebells and can also be done with cable machines.
HIIT with weights can be done in timed sessions for e.g. 30 second squats, 30 second jumping jacks, 30 second deadlifts, 30 second skipping rope. HIIT with weights can also be done for reps in the working phase and time in the recovery phase for although is a little hard e.g. 15 squats, 30 second jumping jacks, 15 deadlifts, 30 second skipping.