How to HIIT

In our last blog we discussed the benefits of HIIT.

…But how does one go about starting interval training?

If you are pretty new to exercising in this way, and if you are new to exercise in general, you may want to work with an exercise professional.

There are a few variables to be considered when designing a HIIT session. These are mode, intensity and interval times.

Here are a few tips to get you started!

Mode

HIIT is typically utilised in the context of aerobic exercise modes, such as running, biking, swimming, rowing etc.

But really, it can also include any activities that involve fast, repetitive movements, even weights, provided that there is enough of a cardiovascular stimulus to get the heart rate up!

Intensity

Here’s where the heart rate comes in.

Your heart rate dictates intensity.

The high-intensity component should be at an intensity that increases your heart rate to 80% - 95% of your maximal heart rate.

To calculate this range:

1)     Estimate your maximal heart rate with the equation ‘220 - Your Age’

2)     Multiply this number by 0.8, and then 0.95 to determine your 80-95% range.

The low intensity interval should be at an intensity that you feel you are able to recover at (trust me, you’ll be needing it if you’re doing the high-intensity component right!).  An active recovery is better than just sitting, so try a walk, some stretches or a different exercise.

For a slightly more accurate estimation, you can use this online calculator.

Interval times

The time intervals can vary from anywhere between 10 seconds to a maximum of 3-4 minutes (to avoid aerobic metabolism)!

Think of it in terms of the work-to-rest ratio. The ratio of work:rest, should be about 1:2-3. The rest (recovery) component is important for you to be able to maintain a high intensity at the next work interval!

As you get fitter you may be able to progress to 1:1.

They generally recommend a 6 second change between the two!

Aim to work towards a total duration of 20 minutes or more (including a warm up and cool down of 3-5 minutes either side) and best results are achieved if repeated 2-3x per week.

Risks 

With a high workload and therefore pressure on the body, the injury risk is also high. So, make sure you have the strength and fitness to perform what you’re planning, and make sure you’ve properly warmed up!

If this is a new type of exercise for you or if you have any medical conditions, make sure you get clearance from your GP first.

If you are not currently completing regular aerobic exercise, we recommend having a lead-in period of 2-4 weeks of moderate-intensity aerobic exercise to build up a foundational fitness beginning a HIIIT program.  

Author: Yolanda Van Vugt, Exercise Physiologist