Forever Fit Physical Therapy and Wellness
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More Complementary & Integrative Healthcare Articles
High-Intensity Interval Training
As a physical therapist and strength and conditioning coach, my clients are always asking me for advice on the most efficient and effective way to lose weight and keep it off. Sorting through the massive quantity of information the fitness industry presents us with through television shows, ads and product sales can be overwhelming. The most recent buzz in the fitness world is high intensity interval training (HiIT). Could it be true, a fitness program that burns more calories in less time? Yes.
The concept of high intensity interval training in the training of athletes is not new, but it has become much more mainstream in the past few years. HiIT alternates short, high-intensity bursts of exercise with slower, recovery periods throughout the exercise period. Traditionally, HiIT was used only for running programs, but works with almost every type of exercise.
During HiIT one consumes greater quantities of oxygen boosting metabolism for 1.5-24 hours after exercise. This means calories are being burned even after you stop exercising. This feature, combined with improved muscle cell function, increased endurance, and improved cardiovascular health makes the shorter HiIT workout very attractive.
High-intensity interval training is an effective tool for people of all exercise levels but should be performed with caution. One should only perform intense bursts of an exercise with which they are very comfortable. Introducing a new exercise, such as lunges at an intense interval without a time period to perfect the form of the exercise could result in injury. Examples of an introductory program would be walking at maximum speed on a treadmill for 30 seconds then a comfortable, slower pace for 90-120 seconds.
More experienced exercisers can do more complicated exercises that work multiple muscle groups. When developing your exercise program, start with a larger ratio of recovery to intense burst, such as three minutes recovery for every one-minute intense exercise. Gradually decrease the recovery period until you can perform 1 1 intervals for the entire exercise period.
Remember, HiIT can also be very effective with an aquatic exercise program, cycling or other low-impact activities. This means even those with joint problems can safely perform these exercise routines. If you are new to this concept or to exercise, seek professional advice when starting to avoid injury. Remember, the most important thing is to keep yourself moving.
