Road to 100 Fit Tip #66: High Intensity Interval Training for Maximum Health Benefits

December 30, 2010 By: Victor Brick

Do you want to get the most out of your workouts in the least amount of time possible? Try high intensity interval training (HIIT). High intensity interval training is a cardio workout that involves short periods of maximum exertion followed by a longer low-intensity recovery periods.

There are three types of muscle fibers. They are:
1. Slow twitch
2. Fast twitch
3. Super-fast twitch

Studies at the University of Florida found that only the training of your super-fast twitch muscle fibers stimulates the release of Human Growth Hormone, or HGH. HGH is responsible for muscle development, strength development , longevity and optimum health. The University of Florida also found that, while plyometrics and speed training worked the fast twitch muscle fibers, the best way to work the super-fast twitch muscle fibers was high intensity interval training.

The key to HIIT is to get your heart rate at the top of your target heart rate zone during the exertion phase of your interval. This means your target heart rate for HIIT is 220 minus your age.

A typical HIIT workout would be as follows:

1. 3 minute warm-up at a low level intensity
2. 15 to 30 seconds of maximum exertion, getting your heart rate up to the top of your target heart rate zone.
3. 90 seconds of recovery at a moderate level intensity
4. Repeat 8 times
5. 2 minutes of cool-down at a low level intensity

HIIT can be performed on any piece of cardio equipment, or even outside. However, be careful when performing HIIT outside as this requires sprinting and can lead to injuries such as pulled muscles. When using cardio equipment, the speed of movement is more important than the resistance. So, if you are using a stationary bike or jogging on a treadmill, you would pick up the pace during the exertion period of the interval as opposed to increasing the resistance.

See you at 100

Corny Joke for the day: Why did the rocket lose its’ job? It got fired!