Hight intensity interval training (HIIT) is one of the most efficient forms of training, hands down.  HIIT has been shown to stimulate the metabolism for as much as 3 hours post training.  Engaging in regular workouts such as cardio training or weight lifting is only capable of stimulating the metabolism for a little less then 1/3rd that much, about 45 minutes.  This means your body will efficiently born more calories then normal for up to 3 hours after your work out is over.

Remember, if you're also going to do weights the order in which you apply this and otheradvanced exercise techniques is just as important as the technique itself.

The concept of HIIT is based upon the physiological concept of heart rate variablity or HRV.  This a great measure of ones physical fitness capacity and overall conditioning.  When under extremem stress, such as with exercise, the body responds by elevating the heart rate to meet the increased workload and execute it's role.  However, the ability for your body to recover from this and allow your heart to recover back down to it's resting heart rate is the real measure of how well you're conditioned. 

This 'variability' of heart rate is where so many physiological benefits are derived.  This extreme state causes your body to respond by releasing surges of important hormones such as testosterone and hgh, or human growth hormone.  Both of which have tremendous benefits in detering the progression of the aging process and the degenerative changes that accompany it.

Let's take a look at a good high intensity interval training program for beginners:

The walk/jog interval training program is a good place for beginners to start. Start out with a 1-minute walk alternating with a 1-minute jog session and repeat for as much time as possible.  As you progress, you can use a 30/30second alternating routine where you would walk/job for 30 seconds each.

what's great about HIIT is that you can perform this ANYWHERE and you don't need any gym or exercise equipment of any kind barring perhaps a heart rate monitor.  Remember, the intervals should be difficult and raise your heart rate significantly.

Perform this routine from 2-4 times a wekk or more until you are able to progress to the intermediate interval training level.

Intermediate High Intensity Interval Training:

A good intermediate interval-training program could consist of a jog/run program.  You can warm-up with a five minute jog and then run for 1-minute, jog for 1-minute, and repeat.  To increase the intensity either shorten the intervals to 30 seconds each or inrease your intensity on the up-side interval.  The goal, when performing HIIT, should be to get your heart rate as HIGH as possible during the high intensity interval where you're running and then get your heart rate as LOW as possible during the down-side or recovery phase.

Perform this training 3-5 times a week for 10-20 minutes per session.

Over time this conditions your heart to function at variable intensity levles with ease.  It's ability to stop on a dime and recover, or meet the increased workload will be increased significantly.

In addition, this type of exercise will stimulate an increased production of important endocrine hormones that play a pivotal role in the management of the aging process.

Advanced High Intensity Interval Training:

Be warned, this is a tough one!!  There are many variations to this, but for now, this is how I suggest you perform your HIIT.  Remember, it has to be intense to get the most out of it.  You should be extremely tired when you're done.  If you find you're able to perform it for 20 minutes your first try and you're not an elite athlete, you're not doing it right.

If you're ready for the advanced interval training, or HIIT, then this is the program for you.  Perform at 5-minute warm up and then perform an all out sprint for as long as you can and then back to a jog for 1-minute and repeat for as many times as possible.  At your first attempt you will be lucky to get past 5 minutes total after warm up.  You can also perform a 30 second jog and all out sprint to increase intensity.  If you really want a challange find some hills or steps!

When first starting out it may be best to try it out on some cardio equipment like a treadmill or a bike to reduce possible risk of injury.

Perform this training 3-5 times a week for 5-20 minutes per session depending on your abilities.

If you'd like to learn more about this and other advanced exercise and training techniques contact us now at 800-617-0314.

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