Welcome to BodyTech’s new segment on specific exercise tips that will supercharge your workout, boost your metabolism, improve physique, cut fat, and increase endorphins.
Each fortnight I will introduce a superior form of training, its benefits, and how to correctly execute the training technique.
For the first Superior Exercise Tips segment I’m going to discuss one of the most time efficient, most convenient, most effective forms of training for both men and women alike. Its called HIIT or High Intensity Interval Training. I must admit it is one of the toughest forms of exercise, but it most definitely yields outstanding results in very short periods.
The name says it all: High Intensity Interval Training. It involves very intense bursts of exercise, followed by a period of very slow recovery (and in some cases complete rest) before repeating for a number of sets or time period. An example would be sprinting up a set of stairs, walking back down, and repeat… repeat… repeat.
HIIT however is rarely performed correctly, even by those who have an understanding of HIIT. If not done properly with maximum effort then the speedy results you’re looking for wont eventuate. Simply running fast and slowing down into a jog is not interval training. Another popular method of HIIT is to complete distance based intervals, for example 200m fast/200m slow. Whilst this gives the individual something to work towards, they’ll usually set themselves a pace, rather than blast it at top speed. Whilst effective, this isn’t true HIIT either.
The idea of HIIT is to work as hard as you possibly can, for as long as you possibly can. If you are working at maximal effort then your High Intensity bursts should be somewhere between 20-60 seconds maximum. After which point you simply walk it off, gather yourself, and repeat. Rest periods may last from as little as 30 seconds up to 4 minutes.
So now you understand the true effort required to perform HIIT. But how much time is required to get maximum results? The good part, only 20-30 minutes, and this includes rest time.
What are the Benefits of HIIT?
- After-burn effect on your metabolism for up to 20 hours after HIIT. Raised metabolic rate means improved fat burning ability.
- Improved cardiovascular system
- Extremely time efficient
- Can be done anywhere, any time, with zero equipment
- Superior fat burn, lean muscle building
- Improved stamina, decrease in a myriad of health concerns
How do you perform HIIT?
There are many ways to perform HIIT, just remember 20 minutes of the hardest/fastest effort you can physically cope with, followed by a rest period that would almost feel like a full recovery. But here are some specific ideas for you.
- Hill sprints
- Track sprints
- Rowing sprints
- Freestyle swimming sprints
- Compound movements with/without weights (burpees, super burpees, squat jumps, chin ups, cleans, snatches, push press.. you get the idea)
IMPORTANT NOTE: never, ever go into HIIT without a solid warm-up. HIIT is extremely taxing on your muscles and without an adequate warm-up your chances of injury increase massively. A warm up specific to the HIIT you plan on doing is the best option. This will prepare those muscles that will be doing the load of work. If you were going to complete hill sprints as your HIIT then follow such a sample warm up as this:
leg and hip mobility movements, dynamic stretches through the calves, hammies, glutes, quads, hips. 1km light jog. 3x practice hill sprints 65%/75%/85% of max effort.
You’re then ready to get into your 20-30 minutes of HIIT. After completion don’t forget a really good cool down with plenty of static and dynamic stretching.
One other thing. This isn’t for the faint of heart, nor someone who has done no exercise in a while. That doesn’t mean completely dismiss HIIT. Just start out with smaller durations, say 10 minutes, and work at building up the intensity over a period of weeks.
Go forth, get lean, get strong, get focused, be happy.
Lastly, BodyTech holds a HIIT class every Saturday, 9am, Hugh Bamford Reserve North Bondi. Its only $10 per person. If you wish to give it a go email info@bodytech.com.au for more information.
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