High Intensity Interval Training

High intensity interval training (HIIT) is a form of cardiovascular training proven to burn fat nine times faster than regular cardio and in a shorter time! It is an ideal option for those who wish to lose a few pounds without spending hours partaking in conventional cardio exercise which can be monotonous and hugely time consuming. Also known as the Tabata Protocol, HIIT was originally developed by the head coach of the Japanese speed skating team (Dr. Izumi Tabata). The goal of HIIT is to improve performance in intense short sessions which generally last between 15 and 30 minutes.

Studies have shown HIIT to increase metabolic rate for up to 24 hours after training due to excess post-exercise oxygen consumption. Which in layman terms means you'll burn more fat throughout the following day! HIIT has also been shown to help prevent type-2 diabetes by substantially improving insulin action in healthy young men.

After warming up the participant will complete six to ten repititions of high intensity exercise on a cardiovascular machine of their choice. These repititions are seperated by active rest (medium intensity exercise). During the high intensity exercise the participant should be working at a rate close to maximum intensity while during the active rest periods they should be looking to work at around half maximum intensity. The work to rest ratio as well as the number of repitions performed will vary depending on the participants level of experience and goals. After performing the desired number of reptitions (at least six) the participant will finish up with a cool down.

Beginners or those relatively new to exercise should bare in mind that this is an advanced training principle. Thus a good work to rest ratio would be 1:3. A beginners HIIT programme might look something like this:

5 minute warm up (approx 50% of max effort)
30 second sprint
90 second jog
30 second sprint
90 second jog
30 second sprint
90 second jog
30 second sprint
30 second jog
30 second sprint
90 second jog
30 second sprint
90 second jog
5 minute cool down (approx 50% of max effort)

This routine could be performed with any cardiovascular activity in the gym, on the road or in the water! Six to eight sets would be ideal. But remeber to push yourself hard on the sprints! This will bring you above your lactate threshold, where you need to be to lose those unwanted pounds!

As you advance you can bring the work to rest ratio down to 1:2 and then 1:1. The original Tabata protocol which was designed with Olympic athletes in mind had athletes working at a 2:1 work rest ratio!

So give it a go! It's shown to be more effective in burning fat than regular cardio and is certainly alot less time consuming! As always any questions or comments are welcome. E-mail me at patrickdivilly@hotmail.com
All the best,
Pat Divilly