HIIT me with your best shot
with High-Intensity Interval Training
One of the best ways to “get fit fast,” according to an article published in the Wellness section of the Washington Post, is with a HIIT program. Catchy name, right? HIIT stands for High-Intensity Interval Training. They make it sound like the latest fad, but training like this has been employed by coaches and athletes for over a century. The question is: will it work for you?
Short answer: yes.
Longer answer: yes but be careful.
What is HIIT?
The science is fascinating, but for now let’s just investigate the basics. We do want to know the science works, but we really want to apply what we’ve learned in the service of a healthy and well cared for body. (To cut to the chase, scroll down to the Making This Work for You section.)
HIIT is a form of training that alternates short bouts of high intensity exercise with brief intervals of rest. The exercise time is so short and the bits of rest so brief, the whole workout takes less time than brewing your morning coffee. For instance, The 7-minute workout from the WaPo takes, yes, only 7 minutes. It consists of twelve 30-second bouts of exercise with 5 secs of rest in-between each one. One set. In exercise physiologist shorthand 1 set @ 30:5 x12. Yep, it really only takes you 7 minutes.
And that’s the biggest attraction of the HIIT workout. It’s short. So short that you can’t use the excuse that you don’t have time. The other thing is, ironically, people say it’s fun to do. Perhaps because of the variety or the endorphins or that you can do anything for 30 seconds and feel good about it. (For more about making it even funner, scroll down to Spicing HIIT up.)
How Does This Work?
So, this sounds pretty ludicrous, right. Only 7 minutes? The World Health Organization tells me I have to do 300 minutes/week of moderate intensity cardio or 150 minutes/week of vigorous cardio for health benefits and disease prevention effects. Hey, I am not arguing with this. I have taught this. I have read the studies. It does take this volume of moderate or vigorous continuous aerobic exercise to garner these health benefits. It’s just that most of us — adults, adolescent and kids alike — are NOT getting this done.
The key here is the intensity. Such brief bouts you will be able to do at high intensity and, studies have shown they can be performed safely. Even if you’re a senior, a super-senior, a cardiac patient, or you’ve been sedentary for as long as you can remember.
So what does “this works” mean? In short, HIIT has been shown in hundreds of studies performed over the last 2 decades to improve:
aerobic capacity
endurance
resting metabolic rate
body composition
metabolism (and particularly increases fat oxidation)
insulin sensitivity
cognitive function (specifically executive function and cognitive flexibility)
Plus, it improves disease risk and alleviates the effects of other forms of dis-health. (For all the details head to this comprehensive article from the National Library of Medicine.)
Making This Work for You
But here’s the rub. To make sure you’re Fit to Finish the 7-minute workout, you may need to modify some of the exercises. You don’t want to get hurt.
Some modifications to reduce intensity:
push-ups can be done from the knees
step-ups can be to an 8-inch step rather than a chair
side plank can be done with one knee down as a “kick stand”
AND to make sure you’re still getting the benefit, as you become fitter, you’re going to need to increase the difficulty in order to sustain the high intensity.
Some modifications to increase intensity:
Crunches can include a bicycle rotation elbow to opposite knee
Squats can be done holding light weights
Planks can be performed with a 3-point balance, raising one leg or one arm
The key: each 30 second bout should feel demanding but not exhausting. You may want to shuffle the order, too.
Spicing HIIT up
Now that you know how to HIIT you may realize there are lots of ways to use the HIIT principle to pump up your physical activity and the fun you’re having doing it.
One of my favorites is circuit HIIT. Set up “stations” for each exercise and invite friends to join in doing the “circuit” together. Make a card for each station with a # and the exercise name. (#1. Jumping Jacks, etc) Set a timer for 30 seconds, then everyone picks a different station to start and you’re off. Count the rest together 1-2-3-4-5, each one rotates to the next station and repeat. You’ll be laughing so hard and shouting so much encouragement (or derision if that motivates) you won’t even notice you’re huffing and puffing!
Now THAT’S a great way to start your day.
For more Fitness by Dr. Wendy, find me soon at my new website wendylebolt.com.