Editor’s Note: Consult your doctor before starting a new exercise program. Stop immediately if you feel pain.
CNN
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For many people looking to burn more calories, high-intensity interval training is a great way to go.
Also known as HIIT, these popular workouts feature bursts of intense activity such as squats and lunges followed by recovery time. A HIIT routine can burn more calories in less time than traditional endurance training. According to a review published last year in the International Journal of Environmental Research and Public Health, a number of studies have shown that interval training has the same health benefits as his single bout of moderate-intensity training.
With all of these positives, HIIT workouts were one of the top 10 fitness trends predicted for 2022, according to the annual survey of health and fitness trends conducted by the American College of Sports Medicine. is not surprising. 10 fitness trends since 2014.
There are three similar forms of interval training that better suit your training goals and needs, and you may even be doing them inadvertently, says Austin Brock, certified fitness instructor and co-founder of Slash Fitness in Delray Beach, Fla. said Mr.
“There are so many variations to these types of workouts that facilities tend to use an acronym that people are most familiar with, and that is HIIT,” says Brock. “But that may not be what you’re actually doing.”
According to the American College of Sports Medicine, a true HIIT workout lasts 20 to 60 minutes and features 5 to 8 minutes of intense effort. These routines are performed at 80% to 95% of your maximum heart rate. It’s a state where you can speak, but you have to breathe every few words, says Brock. The recovery period may last as long as the workout phase.
Here is an example. After warming up, he pedals an exercise bike set to a certain level of resistance as fast as he can for 30 seconds, then slowly he pedals for 1 minute. Repeat 10-20 times and finish with a cooldown. You can also use your body weight to perform his HIIT workouts through a circuit of exercises such as air squats, burpees (a combination of squat thrusts, planks and squat jumps) and lunges.
Read on for different forms of interval training and how they can help you reach your fitness goals.
Important note: Whether you perform these workouts at maximum intensity or in their easier, modified form, they’re still demanding. Recommended by experts Do this only 2-3 times a week, at least 48 hours apart to allow for full recovery.
Designed to build endurance, HVIT workouts emphasize volume over intensity and are longer than HIIT sessions. These workouts typically start with high intensity repetitions, but the intensity level decreases as the workout continues.
Here is an example: He alternates between 60-second jump squats, burpees, mountain climbers, and jumping lunges with 30-second rests. Since you are doing more exercises with shorter rest periods, your effort will naturally decrease over time.
“You might start with a jump squat at 100 percent power, a burpee at 90 percent power, then a climber at 85 percent power, and so on,” says Daugherty.
VIIT workouts are the sweet spot between HIIT and HVIT sessions, featuring hard, medium, and low-intensity intervals, says Block. A typical VIIT workout starts with high-intensity intervals and transitions to medium-intensity intervals that focus on strength and endurance. Think of a series of squats. The final stage is low-impact, low-intensity recovery activities, such as holding a plank. This series repeats several times.
“Varied-intensity workouts are great because they use your entire gauntlet,” says Brock, providing a more complete full-body workout.
For serious athletes, SIT training pushes the body to its limits many times, followed by an extended period of recovery. During the SIT workout, he sprints for 30 seconds, then rests or walks for 4-5 minutes, repeating 4-6 times. Such intervals can be done during swimming, cycling, rowing, etc., to improve athletic performance.
Your best workout depends on your goals and fitness level. If your goal is to lose weight and you don’t have a lot of time, his HIIT workouts that burn calories in a short amount of time might be for you. If you have a long hike or endurance event in the future, consider a HVIT workout. A VIIT routine may be an option if you want to improve your overall fitness.
No matter which option you choose, all involve high-intensity work, so proceed with caution. “Box jumps may not seem difficult at first, but when you get tired, you lose form and you can get hurt,” said Block.
Luckily, HIIT, HVIT, and VIIT workouts can be modified to work for anyone, even beginners. This is achieved by shortening the work interval, lowering the intensity level, or reducing the number of repetitions. You can also adjust the actual exercise.
“If your exercise for a particular interval is squat jumps, switch to regular squats,” Block said. “You can increase the intensity level over time depending on your goals and fitness.”
Dialing back in these workouts will burn less calories and reduce the intensity of your cardio workout, but that doesn’t make it useless. “We’re getting an advantage,” Bullock said.
You can also increase your heart rate in safer ways until you’re healthier. For example, swap jumping lunges with regular lunges while holding weights. Alternatively, reduce rest time from 30 seconds to 15 seconds.
Don’t feel bad if you find these workouts aren’t your style. Many people do not enjoy high-intensity work. But Tamara Hugh Butler, Ph.D., associate professor of exercise and sports science at Wayne State University in Detroit, says it’s important for her to find another exercise she enjoys.
“People need to move to reap the many mental and physical benefits associated with regular physical activity,” said Hew-Butler.
Melanie Radzicki McManus is a freelance writer specializing in hiking, travel and fitness.
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