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HIIT it with your Best Shot

The American College Sports Medicine* came out with their new list of Top 10 fitness trends, and high intensity interval training (HIIT) made it to the top of the list for a second year in a row.

HIIT training is bursts of an all out effort, followed by an active rest period.

It’s no surprise the HIIT is #1, as studies continue to show that HIIT training is an efficient way to improve:

  • Aerobic and anaerobic fitness
  • Blood pressure
  • Cardiovascular health
  • Insulin sensitivity (which helps the exercising muscles more readily use glucose for fuel to make energy)
  • Cholesterol profiles
  • Abdominal fat and body weight while maintaining muscle mass.

This style of training can easily be adapted to any fitness level, using almost any piece of cardio equipment in the fitness center. For example, on an elliptical or recumbent bike, simply crank the resistance or increase your speed (or both) for 30 seconds and really give it your all! Next, pedal at a comfortable pace, and when you feel ready, add another 30-second burst.

Several classes on our group exercise schedule incorporate this style of training, including Tabata Cardio and Cycling Drills.

You can also get more bang for your buck with shorter more intense (i.e. HIIT) workouts, over longer, slower steady cardio workouts. (Think: a treadmill walk for 30 minutes at a constant speed.)

For healthy adults, The American College of Sports Medicine recommends at least 30 minutes of moderate-intensity physical activity (enough to break a sweat, but still hold a conversation) five days per week. Or, more vigorous activity -like a HIIT workout–the recommendation is three times a week for 20 minutes.

To learn more about incorporating HIIT workouts into your weekly fitness routine, contact me at jacobr@jccrockland.org. I would be happy to recommend exercises, or pair you with one of our trainers for specific guidance.

*American College of Sports Medicine: Despite Fears, Fitness Pros Name HIIT Top Trend for 2018