HIIT IT - and make it count

What is HIIT?  It is high intensity interval training.  Advantages of interval training (are)is that it utilizes the body's two energy producing  systems: the aerobic and the anaerobic.  The aerobic system is the one that allows you to walk or run several miles and uses oxygen to convert carbs into energy. The anaerobic system draws energy from carbs stored in the muscles for short burst of activity such as sprinting, jumping or lifting heavy objects.  This system does not require oxygen and does not provide enough energy for more than the brief activity.

High Intensity Interval Training involves short intervals of high intensity work. The intervals require you to work at 90% of yourmaximum heart rate followed by a rest interval.  The intervals are termed work:rest.  If you are beginning this type of training, you may want to start with 30:60.  This means 30 seconds of work followed by 60 seconds of rest.  As your cardiovascular system becomes stronger and can handle more capacity, you will increase to 30:30 and eventually 60:30.

You can also use a less specific method knows as Fartlek  or speed play.  To use this method, you pick a land mark like a tree or a park bench and walk or run as fast as you can to that point, then walk at an easy pace to recover.

High Intensity Interval Training (HIIT) will get you fit and save time.  In the 1994 study published in the journal Metabolism, researchers had one group follow a 15-week HIIT program and another perform only steady-state cardio for 20 weeks.  The data revealed the steady-state group burned 15,000 more calories, but the HIIT group lost significantly more body fat.  A more recent study conducted at the University of New South Wales (Australia) reported that a group of women who took part in a 20-minute HIIT program of eight-second sprints followed by 12 seconds of rest lost six times more body fat than a group that performed steady-state cardio for 40 minutes at 60% Maximum heart rate.  The increase in the intensity boosts your metabolism and keeps it higher longer after your workout.  This is known as EPOC, or the after burn.

So why not cut your cardio session in half and get more benefit?  Seems like a no brainer to me!