What is HIIT and How Do You Get Started?
High-intensity interval training (HIIT) is a very specific type of training that incorporates short bursts of full-out anaerobic exercise, with recovery periods of less intense exercise. HIIT workouts for beginners can integrate a 1:2 ratio of work to rest. For instance, going all-out (i.e. 90% of capacity) for 20 seconds, then going at a much slower pace for twice that long. An advanced workout may integrate a 1:1 ratio of work to rest, with going all-out for 30-90 seconds, then going at a slower pace for the same amount of time. The rest period allows the body time to recuperate before the next set is started. Typical HIIT workouts last anywhere from 20-40 minutes but can vary based on factors such as level of fitness, the intensity of your workout, type of workout, and availability of time.
What Results Can You Expect
- Improved Muscle Function – HIIT workouts are an effective way to quickly promote the growth of muscles, and to strengthen existing muscle tissue.
- Benefits the Heart and Lungs – HIIT workouts increase the capacity and elasticity of the heart, blood vessels, and lungs.
- Increased Endurance – Because HIIT workouts help the muscle cells adapt to the increased stress of intense exercise, people who do HIIT workouts are able to exercise harder and longer.
- Increased Energy Usage – Alternating intensity and interval into workouts force the body to effectively create and utilize the energy available.
- Boost in Metabolism – More oxygen is used during a HIIT workout than during non-interval exercise. That additional oxygen helps keep your metabolism up even after the exercise workout is over.
- Time Efficiency – You can get better results from a 30 minute HIIT workout than you can from 90 minutes of low-intensity exercise.
- Weight Loss – You not only burn additional fat and calories during a HIIT workout, but you also continue to burn them long after the workout is over.
Why Does HIIT Work
There are two key elements to HIIT workouts, the intensity, and the interval training. During the intensity training portion of the workout you give everything that your body can handle for a short period of time (i.e. 30 seconds), and during that time your body is deprived of free oxygen (anaerobic). During anaerobic exercise, your body produces lactic acid and adrenaline to supplement the lack of oxygen so that the muscles can continue to function. The lactic acid and adrenaline help your body to accelerate the burning of fat and the creation of muscle. The interval portion of the workout allows the body and muscles to refuel themselves in preparation for the increased intensity portion of the workout. After the workout is over, the body attempts to create a stable environment within the cells, replacing the oxygen and nutrients that were depleted (homeostasis). During the replenishment process, additional fat is burned and stores of energy are utilized.
Rise Nation Gives you Everything you Need for a HIIT Workout
Rise Nation uses VersaClimber technology to help HIIT exercise enthusiasts reach their health and fitness goals. The VersaClimber integrates the body’s natural movements to promote natural spinal alignment, building a strong physique, and neuromuscular coordination. The zero impact fitness and cardio exercise help minimize injuries and engage all of the major muscle groups at the same time.
Because the VersaClimber provides a high-intensity interval training workout, it only requires 30 minutes a few times per week to get in shape. The best part of using a VersaClimber is that you get a thorough high-intensity-interval training workout, with all of the health benefits of longer less-intense workout routines.
Rise Nation provides trained instructors and three different class levels: Level 1 for beginners; Level 2 for intermediate; and Level 3 for advanced exercise enthusiasts. Scheduling a class is as easy as giving us a call, or just sign up after your next work out. Classes fill quickly, so it is best to sign up as soon as you can.