HIIT Training

HIIT (Hight-Intensity Interval Training) is a form of high-intensity interval training. This method consists of periods of maximum intensity when performing exercises and periods of low intensity activity or rest (usually shorter).

This is a valid type of training, but it is not better or worse than any other type of training. It all depends on the context and goal of each person. It may be the best for me but for you it may not fit your goal.

Both cardiovascular exercises and strength training exercises can be used. It can also be structured as a training plan as well as a complement to your training plan.

HIIT Benefits

• Shorter workouts
• More energy expended for the same training time compared to low/medium intensity cardio.
•  Possibility of including more muscle groups worked compared to conventional cardio (mostly legs).

HIIT in the weight loss context

At the beginning it is necessary to understand that the first principle for weight loss is energy deficit.

No matter how much energy you expend during training, if you completely replace that energy with food, you will not lose weight. This is regardless of the type of training you use (HIIT, cardio, weight training, functional training, among others). I highlight the energy deficit because HIIT is considered by many people to be the magic element for weight loss (I can state that there are no magic elements in weight loss).

The truth is that for the same training time, the more intense the training, the more energy is burned. With the possibility of HIIT to exercise several muscle groups you can increase this energy expenditure even more compared to normal cardio.

The supporters of HIIT training claim that one of the advantages of HIIT is EPOC (Excessive Post-exercise Oxygen Consumption). This EPOC generally refers to your post-workout energy expenditure even when you are done with your training.

With this being true to you there is scientific evidence that proves this higher energy expenditure and there is evidence that suggests that this EPOC is very similar to moderate intensity cardio. It always has the advantage of being less time-consuming.

Don’t neglect strength training either, this type of training is the real weapon for improving your body composition. You can always mix the two types of training (using HIIT as a complement) and even include weight training exercises in your HIIT training. Just be aware that you should manage both types of training so that they don’t interfere with the training quality of each one.

HIIT in the context in a hypertrophy

If your goal is hypertrophy and improving your body composition, HIIT training is not the best option at all.

In that context the best option you have is really strength training (weight training).

HIIT Training Plan

There is no specific formula for HIITs. The level of intensity to be applied should depend on the physical capacity of each individual.

• A common formula involves a 2:1 ratio of work to recovery period. E.g., 30-40 seconds of intense sprints, alternated with 15-20 seconds of running, walking.
• There are also other methods such as Tabata (20″ max, 10″ rest), Timmons (2 min slow, 20″ max), Gibala (60″ intense, 75″ rest), among others.
• You can also use weight training exercises (switch exercises every rest period or after X number of completed cycles) as well as combine cardio and weight training exercises. (30″ Running, 15″ Supine, 30″ Running, 15″ Rowing).

A HIIT session could take anywhere from 4 to 30 minutes, which means it’s considered a great way to maximize workouts with a limited amount of time. And you can do all sorts of combinations of exercises and activity and rest times.

Conclusion

HIIT is then another tool to improve your fitness, or it can be a complement to your current training plan.

It has its pros and cons and always depends on your goal.

Remember that the best training for you is the one you can consistently perform over the long term. The one you can stick to. Lately it’s all about consistency in what you do, and if HIIT is a workout you enjoy, feel good about doing and fits in with your goals then now it’s just about planning your workouts.

If you have any questions you can always contact me and I will be happy to help you.