You have reached your limit of free articles this month.

Enjoy unlimited access to SpringfieldNewsSun.com

Starting at just 99¢ for 8 weeks.

GREAT REASONS TO SUBSCRIBE TODAY!

  • IN-DEPTH REPORTING
  • INTERACTIVE STORYTELLING
  • NEW TOPICS & COVERAGE
  • ePAPER
X

You have read of premium articles.

Get unlimited access to all of our breaking news, in-depth coverage and interactive features. Starting at just 99c for 8 weeks.

X

Welcome to SpringfieldNewsSun.com

Your source for Clark and Champaign counties’ hometown news. All readers have free access to a limited number of stories every month.

If you are a News-Sun subscriber, please take a moment to login for unlimited access.

breaking news

Lagonda Elementary students in trouble for ‘inappropriate selfie’

For busy exercisers, it’s a HIIT

High-intensity interval training has benefits.Bursts, then less intensity are interspersed.


If you’re low on time and looking to get the most bang for your exercise buck, then high-intensity interval training may be just the answer.

Simply put, high-intensity interval training (HIIT) refers to any workout that alternates intense bursts of activity with fixed periods of less-intense activity. For example, running as fast as you can for a minute followed by walking for two minutes, then repeating that interval three to four times.

“I recommend this to anyone who does not want to spend 10 hours a week doing long steady state (LSS) cardiovascular activity,” said Mark Messer, president of MesserFit LLC and CrossFit Lebanon, in Lebanon. He says that HIIT is not limited to running/walking and can be implemented into any type of exercise, “even digging ditches.”

In addition to its efficiency, HIIT also has many other benefits, including the fact that no equipment is necessarily needed, it can be done anywhere (inside or outside) and it gives a boost to metabolism.

“The biggest contributor is something called excess post-exercise oxygen consumption or EPOC. Without getting too technical, this is basically how many additional calories you burn after the session ends in order for your body to return to a pre-exercise state,” Messer said. “This represents a huge fat metabolizing effect that you just don’t get as much of when doing LSS.”

Messer also points out that there is no set formula for HIIT, enabling you to create a routine and mold it to match your training goals and events. However, he advises exercisers to remember that cardiovascular training needs to mirror your goals as well as your carbohydrate consumption. For example, if you’re training for a marathon, then getting in those long steady runs is necessary for building up the endurance and stamina needed for the race; if you’re just training for fitness, then the long, steady cardio sessions aren’t as important. Also, “if you are on a no carb (carbohydrate) plan, it would be better to stay away from HIIT; if your diet consists of moderate to high levels of carbs, then implement HIIT three to four times a week,” Messer said.

Also key to implementing HIIT into your workout is figuring out your maximum heart rate. “Cardio training is about pushing your heart rate,” said Donte Cowin, personal trainer with Anytime Fitness in Springboro. “Basically, you take your age and subtract it from 220. That will give you your maximum heart rate. For HIIT, during the intense bursts, you want to try to get your heart rate above 90 percent of your maximum.”

To make it even easier, the American Council on Exercise describes high-intensity on a 1-10 scale of perceived exertion with 1 being the least exertion, 10 the greatest. High-intensity is considered anything over 7.

Cowin said that high-intensity isn’t always about increasing speed; on a treadmill for example, increasing the incline can be the “burst” part of the interval since it will result in an increase in heart rate.

While HIIT is efficient and effective, it is also intense. “I typically use HIIT with my clients on a regular basis,” Cowin said. “Most say they’ve never worked this hard in their life!”

Messer agrees and advises using caution if you are just beginning to train or if you are outside of your ideal body weight/image. “These cautionary measures really speak to the implements you use or don’t use while training. For example, if you are a newbie, I wouldn’t use a kettle bell because of the complexity of the movement patterns,” said Messer said. “I would gravitate to … something that you can work at maximal capacity without risking injury. This will keep you healthier in the long run.”



Reader Comments ...


Next Up in

Michelle Obama takes dogs Sunny and Bo on final walk through White House
Michelle Obama takes dogs Sunny and Bo on final walk through White House

The Obamas will soon leave the White House for the last time as the president and first lady. Their eight years in the historic house is coming to an end. First lady Michelle Obama took the Obama’s Portuguese water dogs Bo and Sunny on what’s described as a final walk through the building the Obama’s have called home now since 2009...
Dog found in Detroit with ears, nose cut off
Dog found in Detroit with ears, nose cut off

The Michigan Humane Society is seeking the public’s help in a horrific case of animal abuse. The organization received a call from a concerned citizen in a Detroit neighborhood on Tuesday, and a rescue team located the injured Rottweiler mix and rushed him to an animal hospital after observing his severe wounds, according to a press release from...
Dating website matches Trump supporters
Dating website matches Trump supporters

One California man wants to "make dating great again" with a Trump-themed dating website. Trump Singles is a not-quite-new, but suddenly ignore-at-your-own-peril dating site is aimed squarely at supporters of the president-elect. Founder David Goss launched the site in May 2016 for "like minded" people with the same political views...
Gmail phishing scam may lead users to give up login info
Gmail phishing scam may lead users to give up login info

A new phishing scam is allowing hackers to gain access to unsuspecting Gmail users' accounts and target their login credentials, according to recent reports. Mark Maunder, CEO of security service Wordfence, described the scam in detail in a blog post, adding that it is also targeting other services beyond Gmail. Tech Times reported that the scam involves...
Tuna, star of the Amazing Acro-Cats, dies of cancer
Tuna, star of the Amazing Acro-Cats, dies of cancer

The cowbell won't sound quite the same now that Tuna, the star of the Amazing Acro-Cats cat circus, has died.Happy Cats Haven posted the news Friday on its Facebook page: "To all our fans of Tuna and The Rock Cats and the Amazing Acro-Cats, it's with many tears that we let you know that Samantha Martin's star kitty Tuna crossed the Rainbow Bridge...
More Stories