By Coach Meredith
What is HIIT?
High Intensity Interval Training. This type of training is going to give you the most bang for your buck when it comes to exercise. Want cardio? It’s got it. Want to gain strength? You will. Want to burn fat? This is your solution.
Luckily, The Bar Athletics offers TWO great exercise programs that use high intensity interval training: Crossfit and B-FHIIT.
While our Crossfit program does offer workouts with HIIT, our B-FHIIT program is completely based off of it (if you couldn’t already tell by its name… Bar-Fitness High Intensity Interval Training)
HIIT (B-FHIIT) alternates between periods of high and low intensity and periods of rest. For example: 40 seconds of a set of burpees followed by a set of ring rows and then 20 seconds of rest OR 30 second sprint followed by 1 minute of walking.
HIIT is an important form of exercise because it is impossible to sustain maximal intensities during an extended amount of time. This is due to how our body processes fuel. Let’s take this a step further and explore a magic molecule called: Oxygen.
One thing everyone knows is we need oxygen to breathe. When our bodies work at low intensity exercise, such as a brisk walk, we utilize aerobic metabolism. What does this mean?
-This means we use oxygen to break down carbohydrate and fat for energy. This is great! It’s an efficient process, however we can’t work at top speed so we lose intensity.
When our bodies work at higher intensity, such as sprinting, we utilize anaerobic metabolism. What does this mean?
-This means our bodies can’t get oxygen to where it needs to go fast enough. This is inefficient, but it allows us to produce short bursts of speed or high energy.
So, we have these two systems, both of which have advantages and disadvantages. How can we make the best of both worlds when exercising? – HIIT.
-The alternating of short bursts of intense exercise (anaerobic metabolism) with periods of low intensity exercise (aerobic metabolism) allow for long-term fat loss, overall conditioning, and muscle recovery.
Again, just to recap-- Why HIIT?
HIIT is excellent for:
HIIT is extremely efficient. It lets you get a bigger training effect with less time spent. And compared to a 45-minute jog, 45 minutes of HIIT is a lot easier on the joints.
If you’re tired of seeing the same results from lifting weights in front of a mirror and doing the same old circuit, check out our 45 minute B-FHIIT class or 60 minute Crossfit classes for some HIIT fun!