Saturday, September 21, 2019

'IIT' is what it is

High Intensity Interval Training (HIIT)

Effective high-intensity intervals are exercises that you typically perform at 80-95% of your maximum heart rate, from anywhere from five seconds to eight minutes, and a rest period that can vary from 10 seconds upwards, or to allow your heart rate to settle down to 40-50% of it's max.

The great thing about HIIT is:
  1. Improves cardiovascular health
  2.  improves cholesterol profiles and blood glucose or sugar levels, which is important for diabetics
  3. Reduces fat
  4. Maintain/increase muscle mass
  5. Halts ageing at the cellular level
  6. Improves cognitive (brain) function 
But even after all that, the best thing about HIIT is it's 'bang for buck'.  HIIT beats an hours+ workout on the treadmill, as it can be completed in 20 minutes or less-great the the busy individual.

Low Intensity Inteval Training (LIIT)

Still interval training, just at a very lighter pace and intensity.  Probably best if your new to training to do this first.  The modalities are the same, but this is not necessarily going to get you fitter, I would maybe program this in as 'light' training or recovery session.


Made famous by the Japaneae research team of the Dept. of Physiology and Biomechanics, Tabata is a quick way to increase aerobic and anaeorbic fitness...providing you're working hard enough!  The lay out is simple, 20 seconds work and 10 seconds rest, eight times. 20:10 x8 = just under four minutes.  I see lot's of people doing 'Tabata' but not really doing 'Tabata'.  Meaning they're following the times, but not following the intensity.  Most of the time, because the choice of exercise doesn't match the intensity required, ie an exercise that'll only allow you to do x3 reps in the 20 seconds.  Not good enough!  The best exercises in my opinion are:

  • Sprints/hills
  • Speed ladder
  • Assault bike
  • Rower
  • Ski erg
  • Prowler
  • Kicks/punches
I wouldn't even use the kettlebell, the exercises need to be 'get in, get out'.  You're looking to get up to 170% of your VO2 max.  How do you now what that it?  Well that's tricky to be completely accurate, without a lab.  I'd recommend getting yourself a heart rate monitor (I use the Polar OH1 personally), or easiest, a scale of 1-10.  You're aiming to feel about 8-9/10 in effort.  Just imagine you've run your hard race against Usain Bolt for 20 seconds straight.

Fartlek Training

Swedish for 'speed play', I first came across this in the army, getting beasted by the Physical Training Instructor (PTI) at variable intervals we had no control over.  It would spread out the squad and separate the weak from the strong.  The great thing about fartlek is, it's completely random and you can also use it with any means of cardio.  It's normally better done with someone leading,  as it's easier to slack off when you're doing it by yourself.  I used to use the TVs in the gym to act as interval times. For example, every time we'd see the colour yellow appear on screen, we'd increase the pace two notches and keep doing so until, every time we saw the colour green and then decrease it again by two notches.  If I'm outside, I'd use lamp posts, or different car models that drove past me. (Note: pick common colours and common models, a pink Lamborgini is going to be a rare sight!)

They are various ways of measuring the intervals, commonly using a work:rest ratio of 0.5:1 (ie 30 seconds work: 60 seconds rest), 1:1, 1:2, 1:3 and so on.  Though it doesn't have to be so strict, as you can see from the Farlek intervals.   The reason I would recommend recording times, is because it's more easily programable and you're more like to see progression.  You're effectively forced in counting something tangible, for instance how many sets, the distance covered, the speed you ran etc.

Ultimately, if you're short for  time, tight for space, looking to burn fat, or generally wanting to improve your health, then HIIT isn't the only form of training you 'need' to do, but like all training variables, it's a tool that will still help you get results.

Have fun and keep it real folks.



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