What’s HIIT?

February 27th, 2018

Guest Blog by Granite Falls Personal Trainer, Sarah Roskilly

High intensity interval training (HIIT) is alternating periods of short intense anaerobic exercise with less intense recovery periods. These days HIIT is a buzz word in the exercise world- but why?

HIIT burns more calories during and after a workout than continuous aerobic training. The bursts of increased intensity simply increase the caloric expenditure thus more calories are burned. HIIT burns more calories for about two hours after exercising, adding to greater caloric fire. Exercise post oxygen consumption (EPOC) is the body’s natural ability to return to homeostasis after exercise. With HIIT the total calories burned is greater in EPOC after HIIT than EPOC after continuous exercise.

Studies claim people reported more enjoyment of HIIT over continuous vigorous-intensity exercise or continuous moderate-intensity exercise.

It can boost your endurance and overall health, seen through measures like improved blood pressure and higher counts of mitochondria which help fuel your body and brain.

Another study compared two groups of people with Type 2 diabetes. One group walked continuously for 1 hour five times per week for 4 months and the other group interval walked for the same duration and frequency for 4 months. VO2 max (maximum or optimum rate at which the heart, lungs and muscles can effectively use oxygen during exercise, used as a way of measuring a person’s individual aerobic capacity) increased in the interval-walking group, there was no change in the continuous-walking group. Body mass and fat mass also decreased more in the interval-walking group. This group also showed better glycemic control.

HIIT intervals are more efficient and time exercising can be reduced by half.

All forms of cardio can be switched to HIIT.

HIIT increases the flexibility and elasticity of arteries and veins better than continuous exercise because of the increased pressure demand of HIIT the vessels get a workout too.

Come see how HIIT is incorporated into some of our members-only classes like Bootcamp, Cycle and Crossover Fitness.