Am i really doing HIIT?
If you're even slightly aware of fitness trends, you've likely heard of HIIT, or high-intensity interval training. This type of workout promises big results in a short amount of time by combining bursts of high-intensity exercise with periods of rest or lower-intensity exercise. However, many people misunderstand what true HIIT training actually entails. In this blog, we'll explain why traditional HIIT workouts may not actually be HIIT at all, and how you can incorporate true HIIT training into your regimen to see optimal results.
What is Traditional HIIT Training?
Traditional HIIT workouts tend to involve performing a set or max number of repetitions follow by short rest periods around 30-45s. This is then repeated for multiple rounds and sets, usually lasting around 30 mins. These kind of workouts require minimal equipment, time and space. Which can be a great option for those looking to get a quick, tough & sweaty workout. But is it actually HIIT training though?
The Problem with Traditional HIIT Workouts
Many people would class traditional HIIT workouts as exhausting & challenging because of the ‘high intensity’ involved. However its not actually the intensity that makes it feel so tough, but its the volume!
Many people who think they're doing HIIT may actually be engaging in high-volume training instead. High-volume training involves doing a lot of reps or sets of an exercise with moderate intensity, which is different from the short bursts of high-intensity exercise involved in true HIIT. Think of it like this.. if i asked you to perform a 60 second max effort sprint, you’d probably start to notice a decline in your speed and technique pretty quickly. That is because it is very difficult to sustain true high intensity for anything over around 10 seconds. In addition to this to repeat this effort for mulitple sets with the same intensity your probably thinking, there’s no way 30-45 seconds rest is enough for me to recover? Well your right! its not. The ideal work to rest ratio for high intensity efforts can range between 1:10-1:12 which could equal around 3-5 mins per set. So traditional HIIT workouts may not be intense enough to truly qualify as HIIT, and may not lead to the same benefits.
Incorporating True HIIT into Your Workouts
So how can you incoperate this into your training? Here are a few options that you could look at:
Olympic weightlifting - Clean & jerks/snatch variations
Loaded power - Deadlifts, squats, bench press
Plyometrics - Jumps & throwing variations
Sprinting - Top speed running, biking, rowing or any other cardiovascular alternatives
True high intensity training has many benefits, such as improved cardiovascular fitness, fast twitch fibre development, Muscle growth, fat loss and decreased inflammation. (I could go on for days to be honest)
Would you like some assistance with trying to incoperate this into your training? Hit the link below to enquire for bespoke 1-1 training & online coaching!
