Blog 12: High Intensity Interval Training

Welcome back to another blog everyone! Last week, I discussed the beneficial effects of strength training, the difference between strength training and weight training, common misconceptions that are associated with strength training, and lastly I provided some helpful websites addressing techniques and helpful advice towards strength training appropriately, especially if you are a beginner. However, I recommend caution to using heavy weights if you are not used to the amount and please talk to your doctor before lifting any heavy equipment or machinery. Today, I would like to discuss another form of exercise known as High Intensity Interval Training (HIIT) exercises. According to L. Augustyn, a physical therapist, HIIT is a type of exercise that requires a high level of intensity that will allow the body to burn calories at a higher rate during and after exercise (Augustyn, L., n.d.). HIIT will “. . . increase metabolism, reduce insulin resistance, improve cardiac function, produce faster gains in endurance levels than steady state cardio training” (Augustyn, L., n.d.). Fortunately, incorporating HIIT into your exercise regimen does not require any special gym equipment, just yourself, to carry out this type of exercise. So, if you do not have access to a gym or do not have gym equipment at your place of residence, you can use this form of exercise as a way to stay healthy and stay active. Keep in mind, however, that because HIIT is an exercise that takes up a lot of energy, “. . . it is recommended to perform this type of training a maximum of 1-3 days per week” (Augustyn, L., n.d.). In addition, according to Augustyn, like most exercises, HIIT can be modified for individuals of all fitness types, so do not worry (Augustyn, L., n.d.)! HIIT exercises are shown to have “. . . low risk for people with lifestyle-related diseases, obesity, sedentary lifestyle, old age, or cardiac disorders when performed, at their own individual intensity” (Shigenori, 2019, p. 183). Taking this information into account, I have provided a video for you guys that is a 30-minute workout of a HIIT exercise session from POPSUGAR Fitness featuring Anna Renderer, a fitness host, and Charlee Atkins, the founder of Le SWEAT. I hope you guys check out the video and stay tuned and stay healthy!!

Smith (2019).

Youtube video of 30-minute no-equipment cardio & HIIT workout (POPSUGAR Fitness, 2019).

#HIIT #Forallbodytypes #Yougotthis

Please reach out or comment below on any personal experiences that you feel comfortable sharing!

References:

Augustyn, L. (n.d.). What is HIIT and how do I use it in my training. Fitness Blender. https://www.fitnessblender.com/articles/what-is-hiit-and-how-do-i-use-it-in-my-training

POPSUGAR Fitness [POPSUGAR Fitness]. (2019, March 10). 30-minute no-equipment cardio & HIIT workout [Video]. Youtube. https://www.youtube.com/watch?v=CBWQGb4LyAM

Shigenori, I. (2019). High-intensity interval training for health benefits and care of cardiac diseases – the key to an efficient exercise protocol. World Journal of Cardiology, 11(7), 171-188. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6763680/pdf/WJC-11-171.pdf

Smith, J. (2019). This full-body HIIT workout uses bodyweight to burn major calories [Photograph of a girl in a running stance up against a wall]. Shape. Retrieved July 19, 2020, from https://www.shape.com/fitness/workouts/lose-fat-fast-hiit-bodyweight-workout