Welcome to my blog! I've been meaning to do this for months on here and now that I finally have the time, picking my first topic has been a tough choice... Feedback/Comments are always welcome!
Being a trainer there are a few things that drive my crazy when I walk into a gym. One of them is when people just hop on that treadmill set it to 6.0 and run for an hour. When asked why they are training that long on the treadmill "to lose weight" is usually the answer. Well, they will suceed in losing weight, unfortuantely though, much of that weight will be muscle.
High Intensity Interval Training or H.I.I.T. is the series of short bouts of high level exercise with pre-set rationalized rest in between. Take a look at the worlds top marathoner... then take a look at the worlds top sprinter. Which body would you want? A marathoner traditionally has pronated shoulders, drawn faces, low amounts of lean muscle as well as body fat. A sprinter usually has a six pack of abs and a ripped up and lower body. Seems like a pretty simple answer!
It has been proven that high intensity exercise increases your E.P.O.C. (excess post-exercise oxygen consumption) a.k.a. the after burn of a workout. The importance? it helps you continue to burn calories at a greater speed than when levels are decreased. Some studies (although they vary) say that inceased EPOC can last for up to 38 hours!
A sample 2:1 rest to work HIIT treadmill workout may look like this: (assuming client is warmed up ie foam roll, static stretch)
20 seconds sprinting
40 seconds resting (feet on the sides)
Repeat 15 times.
If you were to do the math on this, you would see that your workout is done in 15 minutes! That seems like not enough, but according the the National Academy of Sports Medicine and also the American College of Sports Medicine that is all you need 3 times a week, mixed witha strength training program to start seeing better fat loss results.
Check out my buddies book "Fitness or Fiction:the truth about diet and exercise" for a far more in depth look at HIIT training...