MoCo Monday Fit Tips: H-I-I-T

H-I-I-T. What does it stand for? It stands for High Intensity Interval Training. It consists of short bouts of 15-20 second bursts of high-intensity followed by a short rest period to bring the heart rate down. HIIT is beneficial in ways that steady state cardio are not. It helps you burn more calories quicker than a bout of steady state. Many workouts incorporate HIIT training such as boot-camp classes to spin. In order to reap the benefits of a HIIT session, it should last no longer than 30 minutes and no shorter than 10.

Curious as to what a typical high-intensity interval training session might look like? Click here to try a 20 min HIIT workout yourself! You will spend a total of 20 minutes performing short high intensity bursts of work with short break periods. 20 seconds of work followed by 40 seconds of rest. A video option, like this 20-minute HIIT workout video can burn around 200 calories per session. Not only that, but one of the most beneficial fat loss and muscle retention tools in HIIT training are that you will continue to burn calories long after you finish the workout.

Some things to note before you start:

· You can’t do HIIT 5-6 days a week because it can burn you out and accentuate catabolism from cardio. You might begin to see energy levels drop throughout the day and increased appetite.
· HIIT is not for everyone. Several people cannot’ perform HIIT training because of medical and physical limitations and therefore, should stick to doctor recommendations.
· HIIT can be dangerous if abused
· HIIT can lead to injury if you are not careful
· Everybody is different and therefore all interpret intensity levels differently.
· A combination of both HIIT and LISS lead to best results! You may perform the following on a cycle basis.

Although LISS (light intensity) is safer, it takes twice as long to reach a similar calorie burn. There is very little adaptation to your metabolism with LISS. Many people (including myself) enjoy LISS cardio and there is absolutely nothing wrong about that. Some people us it for relaxation purposes! There is no wrong or right in preference here. So it is not correct in saying that HIIT is far more beneficial than LISS. Both have their place and both have benefits. Both should be incorporated appropriately into your workout routines. I tend to perform more light intensity cardio than I do High intensity, but I do perform a combination of both.
Whichever one gets you going and motivated to work hard is the one you should work with!

If you’ve never tried it before, you may want to ease into it by starting out with one to two 10-15 minute sessions per week. So give this workout a go or create your own and then see how your body responds! The results with speak for themselves.

What’s your take on HIIT?

Is there anything you’d like to share?

Share your comments below!

Demetra is not a physician or registered dietitian. The content of this article should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.

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