23 TRAINING : HIIT High Intensity Interval Training HIIT training and why you should be doing it HIIT is exactly that, High Intensity Intervals. The ideal HIIT session will incorporate short bursts of high Intensity and periods of low intensity to recover. The higher the intensity the shorter time you’ll be able to sustain the activity you are doing. For example: Interval sprints are short bursts of speed followed by a lower-pace recovery period. A high intensity sprint can’t be sustained over long periods of time but with improved cardiovascular strength and faster recovery you’ll be ready to go again much sooner or be able to sprint for longer. This type of training is essential for Obstacle Course Racing because there are so many times you’ll stop, start, push hard, and need to recover quickly. You should try to work at least 1 HIIT session into your weekly training schedule. HIIT has positive effects besides improving cardiovascular strength. It is a very time efficient way of working out. If you’ve only got 10-30 mins to squeeze a workout in, then HIIT is your best option. If fat loss is your goal, then you win again, you’ll burn calories much quicker doing a HIIT workout in less time than a long slow run and your metabolic rate remains higher for longer after your workout has finished meaning your body continues to be a fat burning machine long after you’re back to your normal life duties. Here is an example of a run/cycle/row/ski-erg HIIT session. Make sure you warm up sufficiently and then get ready to go, maximum effort. Cycle or Run as hard and fast as you can for 20 seconds then reduce the speed for 40 seconds and recover. (Take longer if needed but don’t leave it too long.) Repeat for 10-20 minutes. As you improve and the time needed for recovery reduces, you can increase the sprint time and reduce the recovery time. Remember to cool down and stretch after. Alternatively, find yourself a set of steps and aim to get to the top without stopping, allow yourself to go back down slowly to recover and then go again when you get to the bottom. I wonder how many you’ll manage? Here is another example of a HIIT Workout for you to try. If running, cycling or steps aren’t your thing then this one can be done in the comfort of your own home. Work for 45 seconds, recover for 15 seconds then go onto the next exercise. 1 Squat jumps 2 Standing knee to elbow 3 Pushups 4 Tricep Dips 5 Burpees 30 second recovery then get ready to go again. Repeat X4 Have Fun! Photo by Bruno Nascimento on Unsplash
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