Many people hear the words “High Intensity Interval Training (HIIT)” and assume that this type of workout is only meant for a very fit or young person or an athlete. In fact, HIIT training is relative to fitness level. You push to YOUR “maximum” with regular rest intervals.
Interval training involves a mixture of repeated short and high-intensity bursts of activity with periods of rest and active recovery. A variety of equipment and body weight training are used for both strength and cardio portions. A good instructor will utilize different equipment and be creative in sequencing the exercises. Cardio and strength blocks should alternate, and each class should include core and balance exercises.
For example, in a strength block, the exercise could be bicep curls for 20 seconds & then rest for 10 seconds. The cycle is completed 8 times, for a total of 4 minutes. One person might use 10-pound weights, while another student might use 1- or 2- pounds. After 8 rounds, there is an “active recovery” for one minute (such as marching in place) before moving to the next block of exercise.
A cardio block might be 20 seconds of squats-hops followed by 10 seconds of rest. The less conditioned person could modify it by performing non-impact squats.
A core/balance exercise could be bird-dog or tree pose. These have modifications as well for all levels, e.g., keeping one foot lightly touching the floor.
In all the above situations, both people are reaping the benefits of the exercise suited to their personal level of fitness.
Some of the many benefits of HIIT:
- Provides similar benefits to continuous endurance training with fewer workouts.
- Improved cardiovascular, strength and other health markers.
- Interval training speeds up metabolism and keeps it elevated for a longer time after the workout.
- Provides a time efficient workout.
- Another great benefit of HIIT is that it never gets boring or repetitious. The constant change of exercise blocks and interval pacing keeps things moving and interesting.
So, whatever your level, HIIT is a fun, efficient workout that everyone can do, regardless of age or fitness level. Try our Max Out classes throughout the week with our certified and talented instructors for a terrific Interval workout!
Here’s the link to The Connection’s class schedules: https://www.theconnectiononline.org/membership/schedules.html
Email Sangeeta with any questions: firstname.lastname@example.org
Submitted by Judy Nemiroff, Adult Group Fitness Instructor