You may have heard about the ‘HIIT’ method when it comes to vigorously exercising and getting in shape, but what does it mean, and how can it benefit your fitness training? No, ‘HIIT’ doesn’t refer to actually hitting things as a means of workout (though we suppose that using a punching bag could be beneficial), but we’ll get into the nuances and benefits of HIIT exercises a little further down.
At Intelligent Fitness Personal Training, we offer a variety of personal trainer programs that work with your exact body type and fitness history to design the most optimized plan to eventually meet and excel past your fitness goals. At our Greentown gym, you’ll feel at home knowing that there’s a group of dedicated, certified fitness training professionals who truly care about your personal success and health. Learn more about our personal training services here, or continue reading below to learn some interesting things about the HIIT exercise technique!
The HIIT Method
HIIT stands for ‘high-intensity interval training,’ and consists of high-energy aerobic and anaerobic workouts to rapidly train your body and scale up your muscle mass. Typically, HIIT workouts involve repeated bouts of high-intensity effort followed by varied recovery times.
These intense workout periods can range from a few seconds to ten minutes long depending on the muscles that a given workout stresses, and are typically performed at 80 to 95 percent of a person’s estimated maximal heart rate – in other words, the maximum number of times that your heart rate will beat in a minute without overexerting itself.
HIIT Recovery Periods
The recovery periods for HIIT may last equally as long as the workout periods themselves. A good HIIT workout alternates ‘work’ and ‘relief’ periods which can total 20 minutes or over an hour, depending on one’s fitness level and training goals. While the HIIT exercise technique is hardly any secret, over the past few years, the popularity of high-intensity interval training has seen a significant increase and that’s at least partially due to the efficient-yet-effective workout that HIIT offers.
The Important Stuff: Benefits of HIIT
So other than what’s mentioned above, what good can HIIT workouts do for you? With a HIIT exercise regimen, don’t be surprised to experience the following:
- Improved cholesterol profiles
- Enhanced abdominal fat and body weight while maintaining overall muscle mass
- Improved blood pressure
- Improved overall cardiovascular health and blood flow
- Enhanced aerobic and anaerobic fitness capacities
- Improved metabolic function
- Enhanced insulin sensitivity, which can help the muscles that you’re exercising more readily use the glucose needed to make energy for your body
Additional Benefits: EPOC
At this point, you might think that we’re randomly throwing around acronyms, but we swear that these have a purpose! EPOC, or ‘excess postexercise oxygen consumption,’ refers to a (roughly) two-hour period after a workout where the body is restoring itself to pre-exercise levels and therefore continues to use more energy – which means additional calorie burn when you’re not even exercising anymore!
Another benefit from HIIT-induced EPOC is that new ATP, or adenosine triphosphate, is synthesized. ATP serves as a potent fuel source for your body, which is worked off when you vigorously exercise. Plus, as if all of these great benefits weren’t enough, all that post-exercise oxygen that your body is consuming is used to reduce your levels of lactic acid that are closely associated with sore muscles. It’s a win-win!
Safety Concerns With HIIT
While our personal trainers certainly understand and admire your dedication to fat burn and fitness training, injury mitigation and safe exercise is the number one priority, as we don’t want anyone to get hurt by either training too hard or training incorrectly. As with any new exercise regimen, we highly suggest ‘running’ it by a medical professional.
Persons who have been living sedentary lifestyles or periods of relative physical inactivity may have an increased coronary disease risk to high-intensity exercise, so this is important to keep in mind. Additionally, a family history of cigarette smoking, hypertension, diabetes, abnormal cholesterol levels and/or obesity will significantly increase the safety concerns associated with HIIT workouts.
Learn More About HIIT Exercise and Other Training Methods With Us
While HIIT workouts are an effective and popular technique, there are many exercise solutions that we offer at Intelligent Fitness Personal Training that are specifically tailored to meet your fitness background and goals. We encourage you to come by our top rated Ohio gym to see for yourself why we’re a trusted and reputable personal training gym that’s helped countless individuals live a healthier and happier life. Learn more here or contact us with any questions!