HIIT for the Holidays
Happy December! To say things are getting busy this time of year is an understatement;) At times it makes it hard to get in a workout.
We all make the best of plans but there are days we all miss our workout…and that’s okay! Keep going! During this holiday season, let’s aim for 3x per week. To help you get to this goal (or even surpass it) I filmed two of my favorite Holiday HIIT workouts for you!
Let’s do this together! Grab your Holiday HIIT workouts here.
So just what is the least amount of exercise that you can do and still get the health benefits?
Well my friends, sufficient activity is defined by the ACSM as 30 minutes of moderate activity 5 days per week, OR 20 minutes of vigorous activity 3 days per week, or some combination of the two. However, if you are already meeting these recommendations, MORE IS BETTER, to a point of course. So say you’re doing the 3 days per week 20 minutes vigorous, if you add a fourth day, you’re going to FURTHER reduce your risk for cardiovascular disease and other sedentary related diseases.
A great option for time effective workouts is high intensity interval training (HIIT). It’s been around for ages but has recently become more popular . There is a reason why this type of training has become popular in highly motivated individuals and why you should try it too. You can google a list of reasons why you should try HIIT training but I’m going to try and give you some info that might not seem as obvious.
Even beginners can try HIIT. The point of it is to try and complete as many repetitions of a certain exercise as you personally can during a given time period. If you are a beginner and the exercise is particularly challenging, it is possible that you may only be able to complete one repetition. But that’s totally okay! The important thing is that you write down your score and try to maybe do two repetitions next time so you continue to progress and increase your fitness. DO modifications, DON’T quit.
So let’s take a look at what a couple studies are saying about HIIT.
HIIT is a viable option for fat loss in an obese people if this population can sustain the high intensities, and if the population can to adhere to the exercise.
2.5 hours of HIIT training over the course of 2 weeks produced comparable muscular biomechanical adaptations to 10.5 hours of continuous training.
Increase in whole body fat oxidation with HIIT in recreationally active women in only two weeks.
Young women in the interval training group had an average fat loss of 4.3% which was significantly greater than the continuous group regardless of the lesser exercise time.
As you can see, this is just a sliver of the magnitude of research that exists that says HIIT induces the same training adaptations as CT with decreased exercise time. In the busy world we live in, we need to save time where we can, but we also need to strive to be healthy. However, this type of training is hard. A lot of people do not want to do hard workouts. But if you can condition your body to understand that the difficulty of the workout is providing you with benefits in the long term, then you can begin to reap the toning, time saving, training benefits of HIIT training.
~written by Sara Joseph, M.S., CSCS
Resources: Giabla, et al. (2006), Tremblay, Simoneau, & Bouchard, (1994), Talanian et al. (2006), Trapp et al. (2008)