The weather here in Vancouver this May has been amazing. It’s made me want to train outside more, rather than in my dark basement gym. So instead of doing my typical HIIT (High Intensity Interval Training) workout going back and forth between stationary biking and burpees, I decided to take it outside.
For this particular workout, all you need is a hill. I happen to live right next to a park situated on a hill, surrounded by natural forest. The forest cover offers the perfect amount of shade to keep things cooler too. To use the hill for my workout, I simply run uphill during my high intervals and walk downhill during my low intervals. Hill running is really intense, working out all the muscles in your legs. I still use my typical timing for my workout, 4 minutes warm-up, 8 cycles of 90 second low intervals and 30 second high intervals, followed by a 2-minute cool-down. (more…)
I’ve recently started exploring H.I.I.T (High Intensity Interval Training) as a way of doing my cardio workouts. I had heard about their benefits and that because the workouts are shorter and more intense, you can get your cardio in more efficiently. Sometimes I just don’t have time to go for a 45-minute run, so it was worth a try.
The Benefits of H.I.I.T.
There are a number of reported benefits to high intensity interval training over conventional cardio, making it a favoured style of workout nowadays. The two main ones are as follows:
- Better for Weight Loss. While longer, less intense cardio sessions may burn more calories, a number of studies have demonstrated that H.I.I.T. burns more fat. One particular study performed by the University of Western Ontario, found that after 6 weeks of training, 3 workouts per week, subjects doing 4-6 30-second sprints with 4-6 minutes rest between lost more fat than those who did than 60 minutes of incline treadmill walking. While the reasons have not been fully explored, scientists have pinpointed a few factors, including increased resting metabolic rate for upwards of 24 hours after exercise, improved insulin sensitivity in the muscles, higher levels of fat oxidation in the muscles, and post-exercise appetite suppression, to name a few.
- Superior Muscle Preservation. It is generally believed that cardio can have a negative impact on strength gains by reducing your caloric surplus too much, and by causing you to overtrain. That being said, the shorter your cardio sessions are the less they impair strength and hypertrophy. As a result, H.I.I.T. allows you to maximize your strength gains, preserve your muscles, while still getting the benefits of the exercise. (more…)