Healthy Living
Ask a trainer: how can I get the most out of High Intensity Interval Training?
12 July 2019 - by Nicole Meredith
According to the American College of Sports Medicine, High Intensity Interval Training (HIIT) is one of the top fitness trends in 2019. And it’s no wonder: one of the biggest barriers to exercise is time and HIIT provides the same, if not better, health benefits in less time. Before you jump on the HIIT bandwagon, YMCA Personal Trainer, Andrea, tells you everything you need to know about today’s most popular workout.
What is HIIT?
Short bursts of intense exercise with recovery periods of lighter exercise. It’s an effective, full-body workout we can adapt for everyone, from beginners to fitness enthusiasts.
What are the benefits of HIIT?
According to the research:
How do I get the most out of HIIT?
The most important thing is to strike a perfect balance. To be effective, HIIT requires an intensity of maximal effort (above 80% of your maximal heart rate). So, if you’re making casual conversation throughout your workout, you’re likely not exerting enough effort. On the flip side, if you’re exerting too much effort and getting fatigued to the point that your form suffers, you‘re likely going to cause muscle overuse. Find your happy medium!
Don’t know where to start? At the Y, we offer group fitness classes built around HIIT and personal training. Both can help introduce you to this intense type of exercise, for all fitness levels, and help ensure you’re reaping all of its benefits.
Andrea is a graduate of the University of Waterloo’s Kinesiology program. She’s a certified personal trainer who’s been with the YMCA of Greater Toronto for the past four years. Currently, Andrea works as the Individual Conditioning Supervisor at the Markham YMCA and serves as a Sweat For Good Ambassador: one of our community members who stands behind all the good our charity makes possible. Follow her on Instagram @andreasweatsforgood for more training tips and an insider’s view on the happenings of the Markham YMCA.
What is HIIT?
Short bursts of intense exercise with recovery periods of lighter exercise. It’s an effective, full-body workout we can adapt for everyone, from beginners to fitness enthusiasts.
What are the benefits of HIIT?
According to the research:
- It burns 25–30% more calories, and allows you to lose fat in less time than you would with traditional endurance exercises.
- It elevates your metabolism for hours afterwards. You’re burning calories even after the workout is finished.
- It can improve oxygen consumption as much as traditional endurance training.
- It helps reduce your heart rate and blood pressure.
How do I get the most out of HIIT?
The most important thing is to strike a perfect balance. To be effective, HIIT requires an intensity of maximal effort (above 80% of your maximal heart rate). So, if you’re making casual conversation throughout your workout, you’re likely not exerting enough effort. On the flip side, if you’re exerting too much effort and getting fatigued to the point that your form suffers, you‘re likely going to cause muscle overuse. Find your happy medium!
Don’t know where to start? At the Y, we offer group fitness classes built around HIIT and personal training. Both can help introduce you to this intense type of exercise, for all fitness levels, and help ensure you’re reaping all of its benefits.
Andrea is a graduate of the University of Waterloo’s Kinesiology program. She’s a certified personal trainer who’s been with the YMCA of Greater Toronto for the past four years. Currently, Andrea works as the Individual Conditioning Supervisor at the Markham YMCA and serves as a Sweat For Good Ambassador: one of our community members who stands behind all the good our charity makes possible. Follow her on Instagram @andreasweatsforgood for more training tips and an insider’s view on the happenings of the Markham YMCA.
