Bigger? Maybe that isn't one of my goals at this point... but I am always trying to be faster, better and stronger. But here's the thing, we don't all have the same goals, but no matter if your trying to train for a marathon, triathlon, lose weight, or build muscle, intervals will play an essential role in your workouts.
In the fitness world we call it high intensity interval training or HIIT for short. HIIT is any workout that alternates between intense bursts of activity and periods of less-intense activity or even complete rest. My boyfriend dreads HIIT workout days as they are some of the toughest workouts we do. The benefits always out-weigh the negatives though - plus I know he secretly enjoys getting his butt kicked by a girl :)
So what's so great about HIIT?
1. They are efficient - These workouts are ideal for someone with a busy schedule. Research shows that you can actually achieve more progress in a mere 15 minutes of interval training (when done 3x/week) than someone jogging on the treadmill for an hour. And when using the Tabata training method, you can get an effective workout in just 4 minutes!
2. Fat/Calorie Burn - During HIIT workouts, your body goes through intense exertion that kick's your body's repair cycle into hyperdrive. This means you will actually burn more fat and calories in the 24 hours after a HIIT workout that you will after a steady pace run.
3. Happy Heart - You probably are not used to pushing into the anaerobic zone (the one where you can't breathe and you feel like your heart will jump right out of your chest). However, this extreme training produces extreme results. At the 2011 ACSM annual meeting, a study proved that completing HIIT workouts 3 times a week for just 2 weeks improves your aerobic capacity as much as 6-8 weeks of endurance training.
4. No Equipment Necessary - HIIT can be any which way you like. Here are some options to get you started: running, biking, jump roping, rowing, elliptical, plyometric exercises, agility and speed work. In fact, using equipment like dumbbells can make HIIT less effective because you tend to focus more on the specific muscle and less on pushing yourself to your max! Also, take this workout anywhere... while hiking in the mountains, at your local park or even in your basement.
5. Boredom Buster - This workout should be challenging! HIIT is not a workout you can do while reading a magazine or watching TV. It's so short and you have to work hard the entire time! It will offer you a new challenge for quick results. Although you may be sucking wind... you definitely will not be bored!
You ready to get started?? Here are some ways to start adding intervals into your routine:
1. Fixed work/fixed recovery - 30's on, 60's off
2. Fixed work, variable recovery - 30's work, recover based on HR (bring back down to a lower #)
3. Variable work, variable recovery - work until HR increases to a %max, recover until HR lowers (disregard time)
4. Fixed work, progressive recovery - rounds 1-5 30's work, 30's off/ rounds 6-10 30's work, 60's off
The idea is that there is no wrong way to do intervals. Start slow with more rest per work. As you see improvements, lower the amount of rest to work you do. This should be as a ratio. Example: start - 30's on, 60's off... then 30's on, 30's off.... finally 30's on, 10's off.
Pick a style of HIIT training to get you started. Try it for 2-3 weeks and then start a new routine. Note your results based on format. Let me know which is your favorite!
oxox, Em
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