What is High Intensity Interval Training (HIIT)?
High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods. For example, a short run or walk up a flight of stairs followed by a slower walk back down, is interval training. ..... Note: “high intensity” means “high intensity” for YOU! HIIT does not have to be a specific overly challenging exercise. It simply has to be any movement to elevate YOUR specific heart rate between periods of low zone and high zone as calculated using the formula below.
How to calculate your heart rate for optimal HIIT benefit:
(208 – (age * 0.7)) x 70 percent = low zone
(208 – (age * 0.7)) x 85 percent = high zone
What are the benefits of HIIT?
· High caloric burn in short periods of time to significantly increase fat breakdown
· This type of training causes the body to continue to burn calories well after the exercise ends
· Just as Intermintent Feeding, HIIT Increases the rate of HGH (human growth hormone) production, which has an important role in health, fitness, and slowing the aging process.
· This type of workout allows you to achieve these benefits in a short period of time, while also increasing true cardiovascular endurance.
Transitional symptoms of HIIT?
· Possible muscle soreness
HIIT Videos
Below you will find 9 HIIT video examples you can perform during days 60-90 of the KIIT program. The specific exercises are NOT required, they are simple examples.
You may choose any physical activity that suits your current physical condition as long as the process below is followed:
1) Baseline check of your heart rate
2) Then you will perform YOUR chosen HITT exercise beginning with a 30 second burst to elevate your heart rate to the calculated number we have provided.
3) Once your target heart rate has been achieved, you will continue for 30 more seconds at the same level of intensity.
4) After those 30 seconds have past you will stop the exercise or perform at a much slower pace for 2 full minutes.
5) You will then repeat that cycle (Steps 2,3,4) for 20 minutes three times per week