© 2019 Tatiana Koval

  • Tatiana Koval

Wanna take a HIIT?

Now that that title got your attention...I should let you know I'm referring to the workout variety. HIIT; High Intensity Interval Training, the definition of this style of training is all in the name. It is categorized as short periods of intense, vigorous exercise, followed by recovery periods. HIIT is considered the most time efficient way to exercise, with it's benefits doubling those seen through moderate intensity exercise in the same amount of time.

Benefits

- HIIT allows us to burn 25 - 30% more calories than we would doing weight training, biking, or running in the same amount of time

- HIIT provides the afterburn affect, and hightens your bodies repair system, which puts you into a state where you continue to burn calories and gain an increase in our metabolism hours after you finish your workout

- One study showed that not only did HIIT

increase the participants metabolism, through stimulating the HGH hormone, but that it shifted the participants bodies from using carbs as energy fuel, to using fat as energy fuel

- You burn more fat (especially in the abdominal region) through HIIT versus steady state exercise.

- HIIT allows you to preserve lean

muscle. Unlike prolonged running,

biking, swimming, elliptical, etc. the quick bursts of activity in HIIT style training allow you to access your anaerobic threshold instead of aerobic, which helps build muscle while burning fat.

- HIIT can reduce blood sugar, blood pressure, and heart rate

- YOU DON'T NEED ACCESS TO A GYM TO DO IT! It can really be done any and everywhere


How To Incorporate

As said earlier HIIT can be utilized in a variety of different ways. Common versions include performing an all sprint on a stationary bike for 30 seconds, then riding leisurely for 2 to 4 minutes. Or sprinting on a treadmill for 20 seconds then waking for 2 minutes. I personally, prefer to use a one to one ratio. That way I know my system hasn't had time to recover, and I can insure I get the afterburn and fat burning benefits. I also like to get it done!! And push myself. So instead I'll do a 30 second sprint followed by 30 seconds where I'll stand on the sides of the treadmill to catch my breath. Or 30 seconds full incline jog, followed by 30 seconds on the treadmill. I also like to use the stair stepper or body weight and plyometric drills to get the job done. That way I can focus on all the main body regions, keep it interesting, and still receive all the benefits!! For complete HIIT style workouts check out my instagram page by clicking HERE