The Whys and Hows of HIIT Training In Bellevue

Just like ‘core’ training was a popular buzz word ten years ago, HIIT (High Intensity Interval Training) has become THE workout to do if you want to loose body fat rapidly.  Co-incidentally, just like core training had a lot of misunderstanding surrounding it, so too, does HIIT training.  You can either work systematically and gain results, or you can work yourself waaaay too hard and compromise muscle, not remove a particle of fat, and injure yourself.

 

Once the domain of Olympic Athletes, HIIT training was called Fartlek Training. Athletes used a system of ‘work to rest ratios’, to loose body fat and speak to various metabolic pathways, dependent on their training goals.  When I was bodybuilding, this was one of the techniques I used to get lean and contest ready!  One way to look it is as a sprint ~ most of us can picture a runner sprinting to their goal.  At the time I had to use indoor cardio equipment or ride my bike, as this was before things like the Battle Rope, Sled, and Medicine Balls were around. I was cautioned to do my Interval Training only two days a week, as much more recovery was needed than a typical cardio workout. This is still the case, and I wouldn’t recommend to anyone ~ clients or athletes, to do HIIT training more than twice a week.  It’s intense, true, but it truly works, and certainly was a valuable tool to help me achieve my goals! 

 

What are ‘work to rest’ ratios? The work portion refers to the amount of time you will be anaerobic, or outside of your target heart rate.  The rest portion refers to the time you’ll be aerobic, or inside your target heart rate.  One good way to do it is to have the rest portion twice as long as the work, and a popular WTR is 30 secs work to 60 secs rest. If that is too intense consider increasing the rest to 90 secs.  If you want to work harder crank it down to 15 secs work/30 secs rest.  Age is a good determinant:  Younger people like and/or can work harder than older people. 

 

Why are the ratios necessary, and what happens during Work and Rest? This is really the essence of HIIT training, and probably the most important to grasp. Both components are needed for success.  In the Work portion you are anaerobic, or without oxygen.  Your metabolism makes a giant leap upward!  **But, in order to access stored body fat (which can ONLY be accessed in the presence of oxygen)>> we MUST go into the Rest portion, aerobic, which means with oxygen. 

 

An aside:  I see many people on the treadmill in the gym, or pushing the Sled back and forth, over and over again. Folks, this NOT interval training, will not help you loose fat, and may even cause an injury.  Remember, fat, which is very stubborn, can only be accessed in the presence of oxygen.  If you are working too hard for too long, your brain is forced to accessed stored muscle.  If you are a woman, that is really a crying shame, as it takes ladies much longer to build muscle.  Sigh

 

Why is this such an effective workout? Quite simply, you have vastly increased your metabolism, so calories/fat are burned at an increased rate, for up to 24 hours after your workout!  You will feel the affects of your workout:  possibly very hungry, a bit tired.  Stretch, eat well, have some coffee, or take a nap.  Your hard work WILL be rewarded! 

 

My Secret HIIT Workout: This works so well I’m done in 30 minutes!

 

WTR: 30 secs work; 60secs rest.  3 sets of each exercise.*

 

Medicine Ball throws against the wall

Plyo jumps onto a box (this can be low ~ go with the health of your knees)

Kettlebell Swings

Sled Dog Push

Battle Rope

Medicine Ball Slams

 

*On all exercises go as fast as you safely can, and use as much weight as possible. During the 60 sec rest don’t sit down.  Rather, make it an ‘active’ rest, and walk around the room.  



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