With over 20 years as a fitness instructor and physical therapist, I’ve seen countless fitness trends come and go. However, for the past decade, one trend has stood out: High-Intensity Interval Training (HIIT). Unlike my old 2-hour gym sessions, HIIT allows me to achieve a full-body workout in just one hour. When done right, HIIT is the most efficient and effective exercise method I’ve encountered.
Is HIIT For Me?
Many people are intimidated and think HIIT is too intense for them. I believe interval training can be for everyone (almost). It can be high impact or low impact. Read on to find out if HIIT is for you.
It’s important to note that while HIIT offers numerous benefits, it may not be suitable for everyone. Individuals with certain medical conditions, injuries, or those who are just starting an exercise routine should consult a healthcare professional before beginning a HIIT program. Additionally, proper form and gradual progression are essential to prevent injury. If exercising at heart rates above 85% is not suitable for you, you can still use the HIIT framework for interval training at a lower intensity, with the goal of gradually increasing intensity over time.
What is HIIT?
High-intensity interval training (HIIT) is a workout style that involves repeated short duration heart rate spikes above 85% of your max heart rate (anaerobic threshold) followed by brief recovery periods.
HIIT can be high or low impact, use weights or just body weight, and be performed indoors or outdoors. The key is to exercise intensely enough to elevate your heart rate to at least 85%. This variety keeps workouts interesting and targets all muscle groups and types.
HIIT workouts are typically 10 to 40 minutes in total length including recovery periods.
The Benefits of HIIT
- 1. Time Efficiency: HIIT workouts are typically shorter than traditional steady-state cardio sessions, making them a time-efficient option for improving fitness and health. Why spend 2 hours at the gym when you can spend 45 minutes? Research indicates that HIIT provides the same health benefits as lower intensity exercise in less time. In fact, some studies suggest that HIIT may offer even greater benefits compared to lower-intensity workout, such as improved cardiovascular fitness, increased metabolism, and better fat loss, compared to lower-intensity workouts.
- 2. Enhanced Metabolic Rate: HIIT can significantly boost your metabolic rate for hours after exercise, contributing to increased calorie burn even after the workout is over, resulting in what is referred to as the “afterburn effect.”. The afterburn effect, or excess post-exercise oxygen consumption (EPOC), typically lasts 24 to 48 hours after a HIIT workout. During this time, your body continues to burn calories at an elevated rate compared to rest.
- 3. Improved Cardiovascular Health: HIIT has been shown to enhance cardiovascular health by increasing VO2 max (a measure of aerobic fitness) and improving heart function. It can also help lower blood pressure and improve cholesterol levels.
- 4. Better Insulin Sensitivity: HIIT can improve insulin sensitivity, which helps the body use glucose more effectively and reduces the risk of type 2 diabetes.
- 5. Fat Loss and Muscle Preservation: HIIT is effective at reducing body fat, including visceral fat, while preserving lean muscle mass. This is beneficial for overall body composition and metabolic health.
- 6. Improved Endurance and Strength: Regular HIIT workouts can enhance both aerobic and anaerobic endurance, as well as increase muscular strength and power.
- 7. Enhanced Mental Health: HIIT has been linked to improved mental health, including reduced symptoms of depression and anxiety. It can also enhance cognitive function and reduce stress.
- 8. Improved Oxygen Consumption: HIIT can improve the body’s ability to consume and utilize oxygen, which is beneficial for overall physical performance.
- 9. Blood Sugar Regulation: HIIT can help regulate blood sugar levels more effectively than moderate-intensity continuous training, which is particularly beneficial for people with type 2 diabetes or at risk of developing the condition.
- 10. Increased Mitochondrial Density: HIIT can increase the number and efficiency of mitochondria (the energy powerhouses of cells), which enhances overall energy production and endurance.
How To Start A HIIT Workout
- 1. Choose an activity you are already familiar with at a lower intensity. Start with a single cardio activity or machine.
- 2. Start with a work period of up to 30 seconds followed by a recovery period equal to or up to double the work time. For example: a 20 second sprint on the stationary bike followed by 40 seconds of easy peddling. As you get accustomed to this type of exercise, decrease the recovery time.
- 3. Begin with one 10-minute session per week, and then add a second session, ensuring you have at least one recovery day in between. Gradually increase the duration of each session up to 40 minutes. However, one study indicated that exceeding a total of 30 minutes of exercise with your heart rate above 85% per week does not provide additional benefits. In this study, the 30 HIIT sessions yielded about 15 minutes of exercise above 85% of the participants’ maximum heart rate. Therefore, two 30 minute sessions weekly were recommended.
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RESOURCES
Did you find this topic interesting? Below are more, in depth articles.
- High-Intensity Interval Training (HIIT): It’s for Everyone! – The Cleveland Clinic
- The Benefits of HIIT and Other Forms of Interval Training – Stanford Lifestyle Medicine
- A 20-Minute Intense Workout That’s Easy on Your Joints – The New York Times
- HIIT Workouts Turbocharge Exercise’s Neuroprotective Power – Psychology Today The Athlete’s Way Blog
- A 19-Minute HIIT Workout for Beginners – The New York Times
- 7 Benefits of High Intensity Interval Training (HIIT) – Healthline.com
- High-intensity workouts can help you get fit fast, but preparation is key – UC Davis Health
- https://www.lesmills.com/us/fit-planet/fitness/how-much-hiit/ – Les Mills
Joanne Bedwell, PT is the Resident Blogger at Be Active Be Well. She lives and works in San Francisco with her husband and two (almost) grown daughters. Having over 25 years of experience as a physical therapist, she sees clients in their homes and teaches fitness classes in person and virtually.
DISCLAIMER: This article contains information that is intended to help the readers be better informed regarding exercise and health care. It is presented as general advice on health care. Always consult your doctor for your individual needs. Before beginning any new exercise program it is recommended that you seek medical advice from your personal physician. This article is not intended to be a substitute for the medical advice of a licensed physician. The reader should consult with their doctor in any matters relating to his/her health.
