As the name implies, the training involves high-intensity exercises that are specifically designed to let you raise your heart rate to as high as 75-80% of your maximal heart rate, and can go even higher, which makes it definitively high intensity. So now I hear you ask: why would anyone want to do that? The answer is simply: efficiency. In the modern world where we are always somehow short on time, efficiency can mean someone actually getting a workout in, or not working out that day at all. By working out with higher intensity you can actually achieve what is called EPOC which stands for “excess post-exercise oxygen consumption” or in layman terms: the after burn. This allows for the burning of calories for as long as up to 24-72 hours after the workout, so even though the initial workout may not be in the common “fat burning zone” to optimize for fat burning, the after effects of caloric burning usually more than makes up for it if done properly. So how come this isn’t done more often then at the Crux Fitness Personal Training Studios in Richmond and Surrey?
As with any type of exercise, there are downsides and risks to doing them, especially in this case where you are performing high intensity exercises. For HIIT specifically the intensity may be too much to handle for those new to exercising, and can even prove too much intensity for some intermediate level exercisers not conditioned for this kind of intense workout. When tired muscles are more prone to straining as well as other injuries, and posture or form may give out leading to injuries of intended or compensating muscle groups. This really limits the use of HIIT in a larger class setting that runs at Richmond Crux Fitness Personal Training Studio as there are clients of different conditioning level in a group. However, for those that do have a good solid foundation for high intensity exercises, HIIT can be a huge time saver if you ever need to workout at home or on the go during a vacation or something since it is often not equipment heavy. This type of workout typically only requires body weight or resistance bands or other small equipments like skipping rope. If weights are required it will probably not exceed 10-15 lbs even for the seasoned HIIT doers.
Now just how does HIIT work? Well the principle is having a high interval interval of 30 seconds to 3 minutes where your heart rate averages ~ 80% of your maximal heart rate followed by a recovery interval of ratio 1:1 up to 1:3 (recovery period is 3 times as long as the intense period). These exercises are typically performed no more than 3-4 days a week to give the body enough time to recover from the intense session. Tabata more specifically is a form of HIIT that deals with much shorter recovery period than regular HIIT to really tax the body into overdrive. Usually for Tabata the high intensity interval is around 20 seconds followed by 10 seconds of rest, and usually 8-9 exercises are chained together into a “round” where you perform those exercises (each with 20 second intense interval followed by 10 seconds rest) for 4+ minute round then take around 1 minute break before repeating the process 6-8 times for around 30 minute workout time total. If done right HIIT and Tabata can both be extremely useful time-saving tool as well as a form of workout to really amp up the intensity of your current workout routines, and they can really help shred body fat when paired with solid nutrition plan. To see if HIIT and Tabata may be right for you feel free to reach out to a Richmond Crux Fitness Personal Trainer.
With HIIT and Tabata you will most definitely work up a sweat. As with any exercise your body can adapt and get used to it, so for best results it may be good to add some HIIT or Tabata into your current workout routine to keep your body feeling challenged and prevent plateauing; that is, if you can handle the intensity! Safety first, always.
Crux fitness is the top rated personal training studio with the best personal trainers.