T he essence of what makes a successful HIIT session reveals much about why it has become a go-to workout for large chunks of the gym-going population.“ HIIT workouts provide similar fitness benefits as continuous endurance workouts, but in shorter periods of time,” states the American College of Sports Medicine’ s( ACSM) definitive research summary on the exercise programme. Imagine that sales pitch in any other area of society: the same reward for less“ work”. A degree for one year’ s attendance at university. A month’ s pay for 15 days graft. Is it any surprise people are jumping on the HIIT wagon? Phill Wright, Managing Director of onePTacademy and FM Expert Panellist, has spent over 10 years working in and around the modern gym environment, and he testifies to this dawning realisation in clients who come across HIIT.“ It’ s the convenience that a HIIT session provides. It’ s time efficient, it’ s a‘ get your work done now’ type of workout.“ We’ re all busy, anything that is short in duration is bound to appeal. People also like the high intensity part, they like working hard for a short amount of time.”
Its intensity, while an attraction for many and the reason for HIIT’ s efficiency, has also been a cause for concern. ACSM guidance is clear: high intensity training is not for all.“ Prior to beginning HIIT training a person is encouraged to establish a foundational level of fitness. This foundation is sometimes referred to as a‘ base fitness level’.“ Establishing appropriate exercise form and muscle strength are important before engaging in regular HIIT to reduce the risk of musculoskeletal injury,”
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The magic of HIIT is in the recovery.”
ACSM warns. For clients who are barely climbing above base fitness level, a reduction in weight levels and intensity would obviously be required, but so would a re-think on recovery periods.“ Because of the vigorous contractile nature of HIIT workouts, the EPOC( recovery period) generally tends to be modestly greater, adding about six to 15 percent more calories to the overall workout energy expenditure,” ACSM explains.
“ The relationship of the work and recovery interval is important. Many studies use a specific ratio of exercise to recovery to improve the different energy systems of the body.” To get the most out of the recovery phase, Wright emphasises the importance of using as many muscle groups as possible in each workout.“ Look at targeting big muscle groups with compound exercises that work as a combination: a push followed by a pull for example. Varying the muscle groups like that allows you to fit more intensity in to a shorter space of time.” The key question for REPs members looking at adding HIIT sessions to their repertoire is: will this upward trend continue?“ It will,” says Wright,“ but as members have a greater understanding of HIIT, they will increasingly see it as one part of their training. And it is that: part of a healthy workout, not an exclusive solution.”
A TASTE OF HIIT
As Phill Wright points out, HIIT is built around some form of anaerobic training- jumping or throwing a med ball or slamming something into the ground. To get your HIIT on, overleaf are six heart rate-boosting, adrenaline pumping, workouts for you and your kettlebell to try.
@ REPsUK
FM 27