What is HIIT 30??
Quick results, great variety and oozing with motivation and energy is the best way of describing this amazing brand new class at Blackwood Fitness. Serious athletes have long known about the benefits of high intensity interval training (HIIT)—alternating periods of short, intense anaerobic exercise with less intense recovery periods—and they’ve been reaping the rewards. Why not bring these effective training techniques into your regular weekly gym workouts?
HIIT 30 is a 30 minute high intensity interval training class. Proven to be the fastest way of increasing fitness, short bursts of high intensity exercises are matched with recovery phases. HIIT 30 is easy to fit into our busy lifestyles and our need for quick results. Now there is no excuse for not making the time to come to the gym to get fitter, stronger, leaner and healthier.
Who can do HIIT 30?
HIIT 30 is a high energy class suitable for those who love pushing their fitness limits. High impact cardio moves and dynamic strength exercises means HIIT 30 is best suited to people with a moderate to high fitness level. However, if you are new to the gym and want to give it a try, feel free to come to the class and use options offered by the fully qualified instructor.
How is the class structured?
Due to the short length of the class, every minute is important. A lighter pace set of intervals is used as a warm up, then its straight into the good stuff. A light stretch finishes the session. The exercises available and length and combination of intervals is limitless, every class you attend will be different. You will never get bored.
Lets get sciencey
It was long thought that moderate-intensity exercise performed at 60%-70% of one’s maximum heart rate (MHR), was the best way to lose fat. This style of training uses our AEROBIC energy system where by increasing the heart rate steadily for a period of more than a few minutes’ converts fats, carbohydrates and proteins into energy (adenosine triphosphate (ATP) which is the enzyme which gives muscles energy to contract and give force). Based on this, for years trainers and other experts have argued that lower-intensity cardio exercise burns a higher percentage of fat for energy than other styles of training. http://www.mensfitness.com/training/8-amazing-benefits-interval-training-backed-science.
HIIT cardio, on the other hand, involves intervals of high-intensity exercise, at a rate near 90% max heart rate followed by intervals of slower-paced active recovery. The increasing use of HIIT style of training, and the impressive results it achieves has sent the research world into a spin. Gradually more and more studies are being conducted, looking into why HIIT training is so successful for fitness results over traditional AEROBIC based work outs.
A recent study, out of Australia, reported that a group of females who followed a 20-minute HIIT program consisting of eight-second sprints followed by 12 seconds of rest lost an amazing six times more bodyfat than a group that followed a 40-minute cardio program performed at a constant intensity of 60% MHR.
Further research sited on www.simplyshredded.com/fit-with-hiit-science-is-dropping-the-hammer-on-endless-bouts-of-steady-state-cardio.html confirms that HIIT enhances the metabolic machinery in muscle cells that promotes fat-burning and reduces fat production.
“The Laval University study discovered that the HIIT subjects’ muscle fibers had significantly higher markers for fat oxidation (fat-burning) than those in the steady-state exercise group. And a study published in a 2007 issue of the Journal of Applied Physiology reported that young females who performed seven HIIT workouts over a two-week period experienced a 30% increase in both fat oxidation and levels of muscle enzymes that enhance fat oxidation. Moreover, researchers from the Norwegian University of Science and Technology (Trondheim) reported that subjects with metabolic syndrome–a combination of medical disorders that increases one’s risk of cardiovascular disease and diabetes–who followed a 16-week HIIT program had a 100% greater decrease in the fat-producing enzyme fatty acid synthase compared to subjects who followed a program of continuous moderate-intensity exercise.”
WOW!!! That is some substantial research and impressive results.
But, what makes HIIT training so effective?
Its all about fat oxidisation and the energy systems we use. Fat oxidisation is the conversion of the body’s fuel (eg carbohydrates, fats, or proteins) into energy. As discussed above, the AEROBIC energy system uses oxygen to convert fats, protein and carbohydrates into adenosine triphosphate (ATP). The AEROBIC energy system kicks in if the heart rate is elevated to 60-70% max heart rate for more than 2 minutes.
HIIT training utilizes a different set of energy systems called ALACTIC and LACTIC energy systems. These systems are anaerobic in that they require no oxygen to work.
Our ALACTIC energy system is used to conduct a short explosive exercise for a short time, around 10 seconds. Energy is produced by converting ATP already stored in the muscle. A long recovery phase is required to replenish the muscles with the energy needed for the next burst of activity. An example of Alactic training is intervals of 10 seconds work (100m sprint) with 40 second recovery.
Our LACTIC acid energy system is the dominant source of muscle energy for high intensity exercise activities that last up to approximately 90 seconds. Essentially, this system is dominant when your alactic anaerobic energy system is depleted but you continue to exercise at an intensity that is too demanding for your aerobic energy system to handle. Lactic energy system converts ATP and proteins into more ATP. The by-product of the production of ATP is lactic acid. Lactic acid intervals would consist of longer work phases followed by similar length of recovery 30 seconds work 20-30 seconds recovery.
HIIT training anaerobically means the cells in the body are not producing oxygen. As a result, once the workout is over the body needs to produce oxygen for the cells to recover and refuel. Oxygen is needed to restore the body to a resting state and adapt it to the exercise just performed. This is called EXERCISE POST OXYGEN CONSUMPTION (EPOC). EPOC replenishes the phosphagen system. New ATP is synthesized. Post-exercise oxygen is also used to oxidize lactic acid. Another use of EPOC is to fuel the body’s increased metabolism from the increase in body temperature which occurs during exercise.
EPOC is accompanied by an elevated consumption of fuel. In response to exercise, fat stores are broken down and free fatty acids (FFA) are released into the blood stream. In recovery, the direct oxidation of free fatty acids as fuel and the energy consuming re-conversion of FFAs back into fat stores both take place. (https://en.wikipedia.org/wiki/Excess_post-exercise_oxygen_consumption)
What are the benefits of HIIT 30?
Adding HIIT training into your weekly exercise schedule will keep your gym time feeling productive while speeding up your fat oxidation. Results can be gained in less time than you’d normally spend doing cardio.
The amount of time you need to spend at the gym will be reduced which means you have more time at home with family, friends….. or alone time (whatever that is???). If you know the time you need to dedicate to the gym is shorter, you may be more likely to make the time to exercise. It may also mean you will stick at it
As discussed above, HIIT training will reduce body fat, increase fitness and general health. It increases the efficiency of the body’s ability to pump blood and intake O2. Your smooth and cardiac-involuntary muscles which operate the organs inside of your body, like your heart, lungs and blood vessels are working harder which leads to better coronary health and longevity. This also reduces the risk of obesity related diseases.
The range of exercises available in a HIIT 30 class are limitless. Strength drills can be mixed with cardio or body weight exercises, it will keep the body guessing. Every week you will discover a muscle group you never knew you had.
How often should I do HIIT training?
Due to the stress and overloading affects HIIT training has on the body, it has been found that the greatest HIIT results are achieved when participating only 3 times a week. A day recovery should be allowed between work outs.
This is great. It means that just doing 3 x 30 minute workouts a week will see amazing fat loss and fitness results. It also means you can make time in your exercise schedule for some different classes such as Yoga, Pump, Aqua or any of the other amazing classes on our timetable.
Let’s get training!
SO, there are no excises to not fit some amazing exercise into your weekly schedule. Come and try one of our fantastic new HIIT 30 classes in May. You will not look back.
Class times include:
- Tuesdays at 5.45pm with Sarah (followed by Fab Abs at 6.15pm)
- Wednesdays at 9.15am with Kirsty (followed by 30 min Barre Flex)
- Saturdays at 7.45am with Kirsty (followed by Fab Abs at 8.15am)
(Starting May 1st, 2016 )
Content written by Kirsty Nield. Posted May, 2016.