We all look for that quick answer to fitness and fat loss. That promise came with these amazing high intensity interval training or high intensity interval training (HIIT) workouts.
From what I’ve read, a Japanese scientists Dr. Izumi Tabata and a team of researchers at the National Institute of Fitness and Sports in Tokyo are credited with discovering this program. The design is simple, do 20 second intervals of an exercise at your near-maximal effort with a 10 second rest period in between. Do this for 16-20 minutes with various exercises.
Dr. Tabata and the researchers did some sciencing and found that the group that did the high-intensity workout during their testing period. The group that trained using the tabata method showed greater improvements in both aerobic and anaerobic systems. In other words, that sh*t worked.
So enter time crunched and stressed out Americans! We can work out 20 minutes a day for 2 or 3 days and be in shape?! SWEET!
The big BUT in this theory is having the conditioning to enter this very high-intensity workout in order to not only gain benefits, but avoid overtraining and injury. Other sciencing people found that this repetitive workouts can predispose people to overtraining, especially working out at levels of maximimum effort.
Britt, get to the point, do I do HIIT or what?! Yes and no! 🙂 So here’s the deal.
1) FORM Take some time to evaluate your form. Lots of folks to squats, lunges, burpees, etc, but doing them incorrectly, especially in a high intensity capacity, will most often lead to injury. So -shameless plug- make sure to check out my foundation videos coming this fall.
2) CONDITIONING My personal recommendation is that you don’t go from couch – or office chair- to tabata training directly. Give yourself a couple weeks to get active and moving again. Work out 4-5 times for 30-60 minutes getting to a point where your body anticipates the movement instead of going “what the hell are you doing to me!” Then start to incorporate low impact moves in a tabata style.
3) WARM UP COOL DOWN – just don’t, don’t skip this! I used to skip the cool down and then always wondered why my muscles were mad at me. It’s not about just avoiding in jury, its about stretching your muscles so they are connecting to the brain parts you got so they are working more efficiently! You want to feel like a muscle car but run like a Prius …er..something.
To be clear, I am not knocking tabata or HIIT training, I love it! Just want you all to be careful and realize it is not a secret way to only work out 20 minutes and then go back to your desk or couch 🙂
With love and sparkles