DELIVERING maximum results in the minimum time will make high intensity interval training (HIIT) the fitness choice of many in 2015.
Few of us have time to spare, so when it comes to getting in shape we want a quick-fix that slots into our busy schedules.
High intensity interval training (HIIT) can do just this, providing an efficient and effective workout in as little as 15 minutes.
It is the preferred choice of an increasing number of men and women who are being enticed by its rapid results and the potential to adapt training to suit their schedules and environment. Plus, with little or no equipment needed, you will be burning calories, not money.
The intense cardiovascular sessions alternate short periods of anaerobic exercise with less intense periods or complete rest.
Lasting anything from four to 30 minutes, a typical session could consist of a warm-up followed by three to ten repetitions of extreme exercise.
These short, high intensity sessions are separated by periods of medium or low intensity recovery. The number of repetitions and their length will depend on the exercise, with some repetitions lasting for as little as 20 seconds.
A method commonly used involves a 2:1 ratio of work to recovery periods, for example, 30 seconds of sprinting alternated with 15 seconds of jogging or walking.
P90X, Tabata and Insanity are popular examples of HIIT, combining cardiovascular movements with calisthenics and weight training. Running, cycling, jumping and rowing can all be included the programme, with users switching from one activity to the next.
During each short burst of intense exercise, you will be pushing your body to the limit. But no pain means no gain, and by working hard you will be burning fat and conditioning your body as well as improving athletic performance.
And the effects last long after the excessive sweating stops.
HIIT increases the resting metabolic rate for 24 hours afterwards due to excess post-exercise oxygen consumption, so you will continue to burn calories. Make the most of this fat burning potential by regularly incorporating HIIT into your weekly schedule.
HIIT also stimulates production of the human growth hormone (HGH) by up to 450 per cent during the 24 hours after the workout ends. This is the hormone responsible for increased calorie burning and slowing the ageing process, so you can look and feel great on the inside and out.
