3 Ways HIIT Training Can Ramp Up Your Heart Health
HIIT is a method of exercise which includes an interval of time of high intensity aerobic training, for 5 seconds to 8 minutes, followed by a period of recovery. Full HIIT sessions typically last anywhere from 20 to 60 minutes. This form of exercise raises heart rate to 80 to 95 percent of its maximal rate, giving the body an intense cardiovascular workout with improved aerobic and anaerobic fitness, blood pressure, overall cardiovascular health and more.
While most agree that nothing comes easy, McMaster University chair of kinesiology, Martin Gibala, Ph.D. says, “Interval training can be uncomfortable but you get some great benefits.”
The scientific community agrees that HITT can have an overall positive impact on health. Research out of England’s Liverpool John Moores University, showed a reduction in blood vessel and aortic stiffness in those who performed HIIT, which was similar to that of those who performed continuous exercise. Similar research out of McMaster University showed a comparable improvement of blood vessel function and structure when performing HIIT sprints 3 days per week versus 40 to 60 minute workouts.
The American College of Sports Medicine (ACSM) recommends performing a base fitness level assessment in which you perform 20–60 minute aerobic training sessions 3–5 times per week for several weeks prior to starting a HIIT program. They additionally recommend individualized intensity levels to ensure your safety during HIIT participation.
You don’t need fancy and expensive equipment to incorporate HIIT into your workout regimen; workouts can include a combination of many aerobic exercises including walking, running, sprints, swimming, cycling, rowing, stair climbing and many other exercise which will require vigorous exertion of energy.
Try some of these HIIT exercises to add into your workout routine:
HIIT Walking: Walking doesn’t have to be a bore. Ramp it up by adding interval training into your walking routine; this is no stroll in the park! IDEA Health and Fitness Association, has many options for raising the bar on your walking routine; try this one next time you head out for a walk.
The goal: To complete 10 four minute HIIT walking intervals lasing about 1 hour in total time; this can be done on a treadmill or outdoors. In between your HIIT intervals, take a 2 minute break at a slower walking speed. Your intensity will vary based on your fitness level; add intensity by increasing walking speed or incline.
Tabata: This is a short high-intensity interval workout which was designed by Japanese physician, Dr. Izumi Tabata. As with other forms of HIIT, this method is designed to raise the heart rate and metabolism, offering a longer duration of calorie burn, which can last for several hours following the workout. Breaking Muscle lists a great Tabata workout which is bound to get your heart pumping.
The goal: To complete a 16 minute high-intensity Tabata workout by performing the following exercises: push-ups (for added intensity try a Swiss Ball Push Up), squats, medicine ball slams and jumping rope.
To perform this workout, you need to do 20 sec of push ups, 10 sec rest, 20 sec squats, 10 sec rest, 20 sec medicine ball slams, 10 sec rest, 20 sec skipping rope, 10 sec rest. Repeat this sequence eight or more times.
Swimming: Swimming is a great way to get your heart pumping while having fun. Built Lean’s high intensity swimming protocol will give you a great overall HIIT workout.
The goal: to get a great 10 minute HIIT swim into your routine with a workout buddy.
After an 8–10 lap warm up, swim 2 laps at your fastest speed. Once you have completed your laps, rest as your workout partner completes the same; continue to alternate these laps for 20 total laps.
As with any diet or exercise program, speak with your healthcare provider to determine what plan is best for you; consider working with a qualified certified trainer. If you live in New York City or San Francisco or are just visiting, skip the waiting room and contact Pager to arrange an in home appointment with a board certified physician for a routine physical clearing you for an exercise program or to evaluate and treat workout-related injuries.
References:
- High Intensity Interval Training. https://www.acsm.org/docs/brochures/high-intensity-interval-training.pdf Accessed January 17, 2016
- Abstract: Evidence Based Exercise- Clinical Benefits of High Intensity Interval Training. http://www.ncbi.nlm.nih.gov/pubmed/23210120 Accessed January 17, 2016
- 5 Surprising Health Benefits from 5 Minutes of High-Intensity Exercise. http://www.aarp.org/health/healthy-living/info-2014/high-intensity-interval-training-photo.html#slide1 Accessed January 17, 2016
- Adapting High-Intensity Interval Training Programs to Walking. http://www.ideafit.com/fitness-library/adapting-high-intensity-interval-training-programs-to-walking Accessed January 19, 2016
- The Tabata Revolution Explained: What, Why, and How to Tabata. http://breakingmuscle.com/strength-conditioning/the-tabata-revolution-explained-what-why-and-how-to-tabata Accessed January 19, 2016
- 7 Interval Workouts to Burn Fat Fast. http://www.builtlean.com/2013/08/19/interval-training-workouts/ Accessed January 19, 2016
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