High Intensity Exercise

High Intensity Interval Training (HIIT)

Like most people, you may have reduced your exercise levels over the winter months and are now hoping to get back into the swing of things. There are so many forms of exercise we can perform to improve our general health and fitness however we often resort to the most familiar or comfortable exercises. We end up training without any structure, purpose, or intensity and after a while we start to lose motivation and have nothing to show for the effort we have put in.

Have you ever tried High Intensity Interval Training (HIIT)?

HIIT has become a very popular form of exercise in recent years which can be used to achieve a range of fitness goals. Some of us may want to improve our strength, speed, power, endurance, or simply lose/gain weight. We all want to achieve our goals as fast as possible and HIIT is a great way to do so.

HIIT involves intermittent bursts of vigorous activity (between 85-95% max heart rate) with rest periods between each burst. HIIT is great for general health and cardiovascular disease prevention, it has been recognised as one of the most efficient forms of exercise in its ability to improve VO2 max (how much oxygen you can use during exercise), insulin sensitivity (how responsive your cells are to insulin), blood pressure, and cardiovascular function. Studies show that HIIT training for 6-8 weeks will increase aerobic capacity more than moderate intensity continuous training such as jogging. It is also great for athletes as it is highly performance based. It allows the individual to train sports specific exercises at a high intensity whilst working under fatigue.

The great thing about HIIT is that is works with a variety of exercises to suit your needs and goals. This can include cardio-based activities such as running, cycling and rowing, whilst it also lends itself to strength-based activities such as bodyweight (push-ups, burpees) and resistance (dumbbells, kettlebells, medicine balls) exercises.

Duration of workout and work/rest ratio are also aspects that can be adjusted depending on your goals. For people focusing on their cardiovascular capacity, they may choose to utilise longer work periods, with shorter rest breaks, for example, 45 seconds work to 15 seconds rest. However, if you want to focus more on strength, quality of movement and explosiveness you may opt for shorter work periods with longer rest breaks.

When performing HIIT, be mindful that a good warmup is crucial for injury prevention due to the vigorous nature of the workouts. If it is your first time performing HIIT exercise it may be a good idea to start in a supervised environment (e.g., F45 or Bodyfit gyms) until you become accustomed to the intensity. An Osteopath can also assist by providing a tailored program that suits your current fitness levels. Osteopaths are well trained in assessing and improving your technique, progressively loading you through a structured program, and reducing your risk of injury to ensure you reach your goals faster. Come see one of our Osteopaths at City Osteopathy for high intensity training acdvice, if you would like help with your High Intensity Interval Training or require treatment for any niggles or injuries that are preventing you from performing at your best.