If you have been doing cardio training
for some time now and are ready to try something different,
HIIT training may be something you want to try.
HIIT training stands for High Intensity
Interval Training. First I will explain how HIIT training is
different, then the benefits of HIIT training, and then I
will give an example of HIIT.
Most people follow a low intensity
cardio training where you exercise at 60-65% of your maximum
heart rate. A way to find your maximum heart rate is
220-your age. So let’s say you are forty. You would find
60-65% of your maximum heart rate as follows:
220-40=180x60-65% = 108 to 117 beats per minute. This would
be low intensity cardio which most people perform up to an
hour of.
Note: You can calculate target heart
rate with RPE range (rate of perceived exertion)
This type of cardio is wonderful! Let
me be perfectly clear that I am a big fan of all types of
cardio. I am merely presenting HIIT for those who may be
interested in a change. Low intensity cardio is relatively
easy, burns fat, and carries with it a relatively low risk.
The only drawback is that it takes a great deal of time.
High intensity cardio or HIIT on the
other hand will have you working out at 75%-85% of your
maximum heart rate. As in the example above, a typical forty
year old would be between 135-153 beats per minute.
Note: You can calculate target heart
rate with RPE range* (rate of perceived exertion)
The benefits of HIIT training are said
to be numerous. But let’s look at a few that pertain to fat
loss. It is said that low intensity cardio training quits
burning calories as soon as you stop exercising – HIIT
training continues to burn calories and boost your
metabolism for up to 24 hours after you stop exercising.
HIIT training has been shown to burn fat tissue up to 50%
more effectively than low intensity training. HIIT training
can be performed on elliptical machines, treadmills,
bicycles, or while running.
Here is an example of HIIT training
that I am currently trying.
I warm up on my bike trainer for four
minutes and then I do as follows:
30 second sprint followed by
30 second jog
Repeat
My goal is to work up to 15 minutes of
HIIT training after my warm-up. I am not quite there yet. I
have been attempting this workout without a heart rate
monitor (using RPE) and I think I have been getting my heart
rate too high and burning out quickly. I am going to try
this workout again today with the benefit of a heart rate
monitor.
It is very important to check with your
doctor before attempting HIIT training.
Wishing you the best of health,
Bill
