July 2019 – Fitness Presentation

July 2019 – Fitness Presentation

Posted on by Grace Abdou

What is HIIT (High-Intensity Interval Training)? How to experience a HIIT workout at Chuze!

Hey everyone, I wanted to discuss the topic of HIIT training. I think it’s a term that’s used frequently nowadays and just wanted to ensure we’re educated as to what HIIT is/means. There’s a good amount of research explaining the benefits of HIIT, and I think it’s beneficial for us to at least have a general knowledge of what HIIT is, and perhaps we can then guide members into some of our formats at Chuze that incorporate HIIT. 

So, to begin, what is HIIT?

  • Broad term for workouts that involve short periods of intense exercise alternated with less intense recovery periods.
  • Typical HIIT workout could roughly last somewhere between 10-30 minutes.
  • Exercises/modalities could vary, but can include cycling, running/power walking, rowing, body weight exercises, etc.
  • Example HIIT workout could be 30 sec sprint on a treadmill followed by 90 sec of walking recovery/easy pace jogging. You could, for example, repeat that process for 8-10 rounds
  • One minute, maximum effort, pedaling on cycle bike with high resistance followed by several minutes of slower pedaling with low resistance. Again, would repeat for predetermined number of rounds.
  • The specific ratio of work to recovery could vary on the type of exercise being performed, the participant’s fitness level, and how intensely you’re working

Why is HIIT popular and what are the benefits?

“Not enough time” is often used as a reason why people claim they can’t stick to a routine. HIIT is very time efficient and there are several benefits in particular that I want to cover. 

  • HIIT can burn a lot of calories in a short amount of time!
    • Study recorded in the Journal of Strength & Conditioning Research compared calories burned in 30 minutes each of HIIT, weight training, running & biking. 
    • Researchers found that HIIT burned 25–30% more calories than the other forms of exercise
  • In this study, each workout session was the same amount of time, however, it’s not uncommon for HIIT workouts to be shorter than traditional workouts. This is because HIIT allows us to burn the same amount of calories in a shorter amount of time, which is very appealing to the fast-paced, stretched-on-time individual.
  • There have been several studies, one of which in the International Journal of Sport Nutrition and Exercise Metabolism, which demonstrates the ability of a HIIT workout to increase your metabolic rate for hours after exercise. This results in calories being burned at a higher rate, post workout. This is a big part of Team Training and is incorporated in our programming
    • This particular study compared subjects performing sprint intervals versus subjects performing continuous endurance exercise. 
    • The group performing sprints worked out for a substantially shorter period of time but elicited similar post-exercise oxygen consumption.
      • This means higher metabolism for less time working. You can still burn more calories post workout in a shorter HIIT workout as opposed to a longer, moderately intense workout. 
  • You could experience some muscle gain with HIIT style workouts!
    • Weight training continues to be the “standard” form of exercise to increase muscle mass, but high-intensity intervals could support some muscle growth. Particularly in someone that’s less active to begin with.
  • Since HIIT is pretty versatile in it’s formatting, one could incorporate more of a strength/resistance based training as the modality for their workout.
    • Example: Kettlebell swings & kettlebell thrusters

How can I experience a HIIT workout at Chuze? 

  • Anyone could perform their own HIIT workout using the awesome equipment at Chuze!
    • The functional equipment and space on the turf would be a great place to start.
    • However, knowing exactly what to do, and for how long may not be clear to everyone.
    • There is concern with safety, specifically maintaining proper form and appropriate intensity. Especially when working at higher intensities and maximum efforts.
  • Great option would be a variety of the GroupX formats or Team Training offered at Chuze. 
    • Cycling, Bootcamp, Body Combat are all great examples of workouts that incorporate HIIT
    • In Team Training, you get the benefit of a dedicated strength component as well as a HIIT based portion for your workout.
      • The added benefit of Team Training is the Heart Rate Monitor, which allows us to visually see exactly when we’re in our elevated heart rate/high-intensity zones. It is especially helpful with newcomers to fitness that have never felt what HIIT is.
  • Perhaps the greatest benefit (more so than not having to worry about creating your own program) of the GroupX classes and Team Training sessions is that you have a guide every step of the way. As mentioned, HIIT can be intimidating and if done incorrectly, can potentially cause injury. All of our formats, however, are intended for all fitness levels, and can be scaled down to the base level. 
    • High intensity may mean burpees with a push up and a jump for one person, but it may be high knee steps for someone else. That’s where a coach or instructor can help.