High Intensity Interval Training: HIIT your health and ward off disability

If you?ve been exercising for more than three months and check with your health care provider about any injuries or health concerns, consider taking your fitness to the next level with High Intensity Interval Training, or HIIT for short.?

????????? The benefits of HIIT are synergistic: increase calorie burn, increase cardiovascular fitness and decrease time and equipment. The key to this type of workout is short bursts of activity near your maximum ability alternated with short episodes of rest during which you allow your breathing to steady and recover. By using short bursts of intense body weight exercise, you put your body into oxygen deficit and your body responds by converting to anaerobic metabolism and using glycogen stores in the muscles. Using the adaptation principle to your advantage, you overload your muscles for brief periods and challenge them to recover quickly, and then to perform again. One of the wonderful advantages of this type of conditioning is that the workouts are necessarily brief, usually 20 minutes or less, and burn a superior amount of calories to many traditional forms of training. Some intervals are as short as 20 seconds, making this the ultimate challenge to boredom and a wandering mind. Just when you think you can?t do any more, you realize you have only 5 seconds left and find the power to finish.

????????? The most specific, stylized and rapid of the HIITs is the Tabata workout. Named for its creator, this interval regime specifies 5 minutes of warm up followed by 8 cycles consisting of 20 second bursts of effort alternating with 10 seconds of recovery for 4 minute sets. A common regime repeats this set 4 times for a total of 21 minutes of conditioning. Add in that you can use body weight exercises at home, and you have the ultimate no excuse workout. One example of this workout demonstrates modifications and the simplicity of the routine.

????????? Intervals in general can be adapted to any exercise and are an excellent method of upping your game. If you have been walking for a few weeks and want to challenge yourself, consider increasing your pace for 30 second intervals. You might start with one 30 second interval every 5 minutes and decrease the recover time every week until your increasing your pace for 30 seconds of each minute. Over time, this will build to significant gains in fitness, well being and health.

????????? Always be aware of your fitness level and be sure to consult with your provider. Dr. Blessing is available for consultation regarding a nutrition plan to compliment your healthy fitness plan, just call 512-481-2682 to make your appointment today!

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