IT’S NOT EXCLUSIVELY FOR EXPERIENCED ATHLETES
High intensity interval training can apply to just about any mode of exercise and to all levels of exercise experience.
Do it with bodyweight, dumbbells, resistance bands, kettlebells, jumping ropes, stationary bikes or treadmills – to name a few possibilities.
HIIT can be adapted to any fitness level. Intervals may be 30-40 seconds of activity, followed by 10-20 seconds of rest. Or the “rest” may be only a slower pace. The activity part or the “rest” part may be adjusted to fit our needs. Hopefully, continued progress will indicate a readiness for more challenging intervals over time.
For those who don’t know, HIIT is a method of exercise wherein we work harder than usual for a period of 30 seconds to 3 minutes, but we do this in spurts. After the more intense cardio, we rest by a slower pace or by stopping altogether.
An example may be intensity for 30 seconds and then rest for 30 seconds, a 1:1 ratio. Maybe sprinting for 30 seconds, then walking for 30 seconds. I recently recommended that a friend walk for a minute, then walk faster for another minute, then run for a minute. Then repeat, but continually try to lengthen the running part.
The main idea is to accomplish more in shorter periods of time. As the intensity increases over time, we will need to forego doing daily HIIT. But we need to ramp up the intensity gradually. HIIT is a highly impactful cardio program.
Our intensity may ultimately reach 80% of maximum for one to three minutes, but not 100%. This may be followed by five minutes of much lower intensity. But, again, that is one use of the program. There are many others.
HIIT can reduce weight and waist circumference. Our metabolic rate is higher for hours after the workout. This is EPOC, excess post-exercise oxygen consumption. This is sometimes known as afterburn.
HIIT also reduces blood sugar levels, resting heart rate and blood pressure.
If we do more than 2 -3 HIIT workouts per week correctly, we will be overtraining and in need of more recovery time. By correctly, I mean levels of 80% maximum intensity for several minutes before slowing up. Bottom line – don’t do high intensity for more than a couple of times per week.
Cameron Diaz is a big proponent of HIIT. she is so busy that she reduces the workout to five total minutes.
Check out her 5 minute HIIT routine.
For Cameron’s workouts when she has more time, see my prior post.
Jennifer Lopez, Scarlett Johansson and Britney Spears also do lots of HIIT.
MORE HEALTH ISSUES
High intensity interval training may not be for everyone. Motivation and physical stamina are needed for us to push ourselves to the limit (actually 80% of the limit).
HIIT places demands on our hearts. So we definitely need to talk this over with our doctors before diving in.
Joint or muscle problems, like arthritis, may keep us from doing HIIT. Again, check with your doctor!
For pregnant women, HIIT is possible if it was done before the pregnancy, but only in the first trimester. And only if there are no other medical issues. In the second and third trimesters, forget about it.
Beginners can do HIIT, but they need to begin with 3-4 speed levels and then build from there.
HIIT can be done outdoors by running, biking or chasing our dog with intervals. Indoors, we need a treadmill, stationary bike or stair climber. Or jump rope.
There is another form of cardio that I do at times and HIIT can be merged into it. This is high rep resistance training with a variety of resistances – weights, Bullworkers or resistance bands. This is simply doing fast reps – 25to 30 – and then slower reps to rest.
EQUIPMENT
First of all, no equipment is needed to do HIIT. We can run, walk, swim, dance (maybe) or otherwise use our bodies as resistance. But I do it indoors on a treadmill and find this to be ideal, as does Cameron Diaz.
Amazon has all equipment types, as you might expect. As an Amazon associate, I may place their links into my articles and benefit from activity on them. This is affiliate marketing. See in my upper menu – BECOME AN AFFILIATE MARKETER – for full information on how this works.
Each link will show full information, pictures, prices and suggestions for other similar or complementary items.
Nordic Track treadmill. This is the treadmill I use. It is in front of a window. I play music and look outside as I train.
Stationary bike – great option
Stair climber – reasonably priced
Jump rope – tangle free. Less than $9
Light dumbbells – with stand
Resistance bands with handles – for a full body workout, with or without the HIIT. Less than $25.
FINAL THOUGHTS
Check out my permanent link for Dick’s Sporting Goods at the side of my website. They are currently running back to school specials and other discounts through their inventory. This is the ultimate sporting goods store, where professional athletes, amateurs and beginners shop for quality.
My purpose in this article is to show the versatility of high intensity interval training. It is simply a means to promote intense cardio (in spurts) alternating with intervals of easier cardio. It may apply to the training routines of most people, but it requires a basic awareness of the health issues. There are multiple benefits!
Please leave me any comments or questions in the “Comments” section below.
Let’s stay active!
