HIIT has been the craze for some time now.
And there are so many offering of HIIT to choose from.
Don’t get me wrong, any training that gets people moving consistently and exercising is better than not doing anything.
But for years it has been touted as the way to go to “burn fat and build muscle.”
I’ve even made those declarations, again due to the latest info we had in the industry.
But here I am again to keep you, my listeners, followers, clients and friends, as well informed as possible.
And HIIT ain’t it. Not exactly.
If you’re not familiar with what it actually means it stands for ‘high intensity interval training.’
That is where most fail to live up to it.
Most HIIT workouts are watered down versions of what they should be, lacking in key components that make it, well, HIIT and are more likely, MIT, moderate intensity training ( again not a bad thing.)
So here are some reasons why HIIT ain’t it:
- Most get it wrong– the first words in the style of training are, high intensity, which is where it goes wrong. Even the best trained athletes will struggle to perform “all out high intensity” for 40-60 seconds of work. This is why I don’t refer to my style of workouts at MAC Fitness as HIIT. Your body’s most explosive form of energy is its stored ATP, which only lasts for 10-20 seconds max. A better way to program to actually be referred to as HIIT would be 15-20 seconds of work and 40-50 seconds of rest. And that tends to be a hard sell for most fitness classes where most clients think they have to sweat and never rest in a workout.
- Lacking a cardio base – a strong cardiovascular base, or high conditioning level is required for HIIT to work properly. And just like having a strength base is important in lifting weights, a cardio base is required for HIIT. Few people can go ALL OUT for 20 seconds continuously to generate the actual benefits of this style of training. And by all out, I mean “bent over, hands on thighs, gasping for air” after only 20 seconds of work. In all the training I’ve done, most lack that level of intensity. That isn’t a knock on the clients or trainers, but an observation after years of training, that the intensity isn’t there to experience the benefits of a true HIIT workout.
- No “afterburn”– The big selling point of HIIT was that you would burn “as many, or twice as many calories” after the workout, making it appealing to anyone; workout for 30 minutes burn calories for hours after. Thats sounds great. They were selling the idea of EPOC, excess post-exercise oxygen consumption. EPOC is a real thing and is an important factor to consider when exercising. It’s just that high intensity workouts do require more energy from anaerobic (without oxygen) pathways generating a higher EPOC effect, thus leading to more energy expended post workout. If it’s not all out high intensity, you’re not truly experiencing these benefits.