J o e P it t
WBF F P ro M u scle M o de l
The Importance of High Intensity Interval Training (HIIT)
1. Excess post exercise oxygen consumption - Described as an increase in the rate of oxygen uptake which is
designed to erase the oxygen debt after a period of strenuous activity or exercise.
2. Increase Fat Oxidisation - Proven to have a greater increase in specific hormones that speeds up metabolism.
3. Improve muscle glucose disposal - Your muscles will utilise more carbohydrates for up to 36hrs after high
intensity intervaltraining therefore less likely to store as body fat.
4. Recruits larger muscle fibres - High Intensity Interval Training helps create new mitochondria which is
responsible for using more fat as energy and helps metabolise food better.
5. Enhance Muscle Hypertrophy/Growth - Increase in muscle will
increase the consumption of calories 24hrs a day.
So these are the benefits of HIIT but what does that mean for us
common folk?! It means that HIIT is a must in some form for all of us,
because it
Burns fat
Continues to burn fat well after your training session has completed
Stimulates growth in your muscle fibres
Doesn’t reduce muscle mass like some forms of
cardio can
Along with all these great benefits it’s fast and effective.
So how does it work?
This means you will work at high intensity exercise
(such as sprinting/jog on a treadmill, stationary bike,
rowing machine etc) followed by an interval of low
intensity exercise (such as walking at a slow pace)
or complete rest.
As an example you'll be running (or cycling etc) like a bat out of hell
for 30 seconds then a recovery/rest period of 1 minute then repeat
this over a 20-30min period.
There are many variations to this dependant on your fitness level.
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