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The Ins and Outs of High Intensity Interval Training

High intensity interval training (HIIT) has been all the rage in the fitness industry, and for good reason. Long story short, HIIT involves short bouts of highly intense exercise followed by periods of less intense exercise or complete rest. Pushing yourself to the max tests your body’s aerobic and anaerobic capacity, burning more calories and causing a subsequent increase in metabolism for up to 24-hours post training session. HIIT allows you to see greater results with less time spent leaving it all out on the mat. For those with busy schedules, HIIT is the most effective way to squeeze in a workout in the morning, at lunch, or at the end of a hard workday. This type of training can be done with or without equipment, anytime, and anywhere.

HIIT offers both fitness newbies and seasoned exercisers an innovative training method to improve results. It isn’t just for those strained on time, as athletes looking to increase their cardiovascular health and endurance can also benefit greatly. A study conducted in 2006 had subjects complete a series of short HIIT workouts on a stationary bicycle for an 8-week period. An endurance test at the end of the 8 weeks found that the subjects were able to bicycle twice as long as they could before. It was proven that HIIT advances one’s aerobic capacity in just two weeks, what it would take 6 to 8 weeks of steady state endurance exercises to accomplish.

If that hasn’t convinced you yet, studies have also shown that a proper diet paired with HIIT prevents people from losing their hard earned muscle mass in addition to fat loss. That’s a win / win! Not only will you lose fat and increase your cardiovascular health, but you’ll retain muscle giving you that toned look your desire.
Using HIIT to test your limits also increases your body’s threshold to handle the build-up of lactic acid in your muscles. Lactic acid is the by-product of energy being created in the muscles with a limited supply of oxygen. This build up can cause immediate muscle soreness, potentially limiting the intensity level of the training session. However, HIIT has been proven to increase the body’s ability to utilize the lactic acid build-up as an alternative source of energy, giving you an extra push to complete your workout on a high note.

Looking to try HIIT out for yourself and reap the many benefits? We offer HIIT Boxing classes several times per week, where you’ll burn up to 1000 calories in 45 minutes. You will be challenged, you will be pushed, and you will be motivated. But you will never know your limits unless you push yourself to them.