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High Intensity Interval Training Keeping your workouts efficient & effective

High Intensity Interval Training Keeping your workouts efficient & effective. By Matt Sweeny, MS, CSCS Awant Excellence. What is High Intensity Interval Training (HIIT). Interval training involves performing high-intensity bouts of work with periods of recovery or complete rest.

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High Intensity Interval Training Keeping your workouts efficient & effective

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  1. High Intensity Interval TrainingKeeping your workouts efficient & effective By Matt Sweeny, MS, CSCS Awant Excellence

  2. What is High Intensity Interval Training (HIIT) • Interval training involves performing high-intensity bouts of work with periods of recovery or complete rest. • Examples: • Sprints (30 sec sprint, 60 sec walk, 30 sec sprint, etc…) • Awant Metabolic Classes • Running stairs • Resistance training with limited rest • HIIT is not only for traditional cardiovascular training.

  3. Why High Intensity Interval Training (HIIT) • Interval training has proven to be MORE EFFECTIVE than traditional lower intensity cardio: • Improving fitness conditioning (even for endurance exercise) • EPOC (Burn more calories for up to 48 hours post-workout!) • Increasing work capacity • Increasing ability for fat mobilization • Anaerobic Threshold • Time • A 27 minute HIIT workout averaging 80% of your max heart rate equals a 40 minute workout averaging 60% of your max heart rate (300 calories). (Rozenek, et. al., 2007; Franch, et al., 1998; Esfarjani & Laursen, 2007; Helgerud, et al., 2007; Westgarth-Taylor, et al., 1997; Denadai, et al., 2006) al., 2007)

  4. Long-term Effects for Long Distance Runners (No Excuse!) • 4 to 8 weeks of HIIT is a powerful stimulus to increase aerobic endurance performance • Increased VO2MAX • Increased power output • Increased anaerobic threshold • Increased running economy • Increased time to exhaustion at VO2MAX (Perry, et al., 2008; Tanisho & Hirakawa, 2009; Franch, et al., 1998)

  5. Fat Burning Zone Myth • Many people have been told (and machines say) that exercising at a lower intensity is more effective for fat-loss. If this were true everyone would be fit! • Why this was said: A greater PERCENTAGE of your energy comes from fat than carbohydrates when you exercise at lower intensities. • The Problem: At higher intensities you still burn a greater TOTAL AMOUNT of fat.

  6. Fat Burning Zone Example • At 60% max heart rate (easier intensity) • • Approximately 50% of calories come from fat (50% from sugars) • • Approximately 8 kcal/min are expended • • 60 minutes x 8 kcal/min = 480 total calories • • 50% x 480 kcal = 240 fat calories • At 80% max heart rate (more vigorous intensity) • • Approximately 40% of calories come from fat (60% from sugars) • • Approximately 11 kcal/min are expended • • 60 minutes x 11 kcal/min = 640 total calories • • 40% x 640 kcal = 264 fat calories

  7. Sprinters Know How to Train

  8. Fat Burning Zone Myth • In a Nutshell: The more intense your workout (higher heart rate, higher respiratory rate) the more calories you burnand the more benefit you get. • Ultimate Goals • Weight loss: Maximize the amount of calories you burn to maximize your fat loss. • Fitness: The more intense your workout the fitter you get.

  9. How to Implement HIIT • Simple Answer: • Your workouts should consist of periods of ALL OUT EFFORT and “active recovery.” You should always push yourself. You shouldn’t be reading… • Best ways: • Utilize a heart rate monitor to make sure your heart rate is at or above 80% of your maximum heart rate the majority of your workout. • Utilize Metabolic Conditioning Classes • Get out of breath!

  10. Work-to-rest ratio for HIIT • Start Easy • 4:1 ratio for lesser trained people • Better for aerobic training • Example ~ 30 seconds all out: 2 minutes active recovery • 3:1 ratio next progression • Example ~ 30 seconds all out: 1:30 active recovery • 2:1 ratio next progression • Maximizes benefit for both aerobic & anaerobic development • Example ~ 30 seconds all out: 60 seconds active recovery • 1:1 ratio or less (the goal!) • Example ~ 1 minute all out: 1 minute active recovery (Rozenek, et al., 2007)

  11. Should ALL Workouts be HIIT? • In a word……No • Why? • If you always make your workouts high intensity your body will eventually not be able to recover enough between workouts (overreaching/overtraining). • What to do: • Perform a lower intensity workout 1-2 days/week • Make sure you are getting 1-2 rest days/week

  12. Questions? • Printouts available for implementing more HIIT into your training • For more information: • Contact us! www.awantexcellence.com • Awan (253)670-2203 • Matt (509)833-1001 Thanks for coming!

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