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'HIIT' Your Fitness Goals with High Intensity Interval Training

By Kristi Molinaro | January 28, 2012 7:33pm

MANHATTAN — The first month of 2012 is about to wrap up — and if you're among the countless New Yorkers not sticking to your health and fitness goals, you may be almost ready to cancel that new gym membership.

Don't panic.

This week's column is about the fastest way to get in shape with only three trips a week to the gym — High Intensity Interval Training, or HIIT. I created one of the first HIIT group fitness classes about 6 years ago in NYC and it is as popular as ever! The reason is that it works, and it works fast.

HIIT is a style of training where you alternate between high intensity cardiovascular drills and active recovery. For example, a sixty second set of jumping jacks followed by a thirty second set of push-ups. The cardiovascular sets can be any type of movement that gets the heart rate up slightly past the comfort zone, and the active recovery sets can be any type of movement that that brings your heart rate back down while still working the muscles.

Here's a brief explainer about some of the most common questions about HIIT and some of the moves and ideas that will help you have a successful workout.

In addition, you can check out some of my previous columns for specific workouts that can take as little as 15 minutes.

1. What's the fat-burning zone?

For many years, people were told to not exercise too hard because it was important to stay in their fat-burning zone — a mysterious aerobic zone where your body magically burned extra fat. There is a bit of truth to the mysterious theory, since when we work at a lower intensity we end up burning a higher percentage of body fat but a lower number of overall calories. But this has also led to a misunderstanding that results in my least favorite gym activity — low-intensity workouts on the treadmill or elliptical machine while watching your favorite reality TV show or reading a magazine. I'm sorry to say that's not what the theory intended, and not what's going to get you into optimal shape!

2. What is EPOC?

When we work out at a higher intensity we not only burn more calories and fat in general, we also burn extra calories in the hours after our workout, which is called EPOC — Exercise Post Oxygen Consumption. Lifting heavy weights and/or doing anaerobic intervals shocks the system so much that our bodies are actually playing catch-up for a day and a half AFTER we finish our workout!  How’s that for making the most of your time at the gym?

3. What's the Right Workout Frequency?

I recommend HIIT workouts two to three times a week with a day off in between. Like I said, you are burning extra fat and calories after the workout so rest time is very important.

4. What Kind of Results Can I Expect?

My students get results very quickly if they are consistent; within a couple weeks you will find the workout much more manageable and a few weeks after that you will be on your way to see a tighter, fitter body.

5. Who’s HIIT good for?

Anyone who can work out can do interval training. The intensity of the intervals may vary, but pushing yourself out of your comfort zone repeatedly will inevitable change your body for the better.

6. How Do I Start?

It doesn't have to be complicated! If you do not have an interval class at your gym, you can always find an interval DVD or downloadable interval workout. Another option is to pick your favorite machine, i.e., treadmill, stairclimber, stationary bike, elliptical machine and put it on the manual setting. Start moving at a moderate intensity, probably the intensity you normally do and after a quick warm-up, increase the speed, the incline and/or the level so that the activity is very challenging — about an 8 or 9 out of 10 in intensity. Maintain this level for as long as you can and then lower it back to where it was.  Once your heart rate comes down to a moderate level, repeat the interval.  Do as many intervals as you can the first time, and try to increase to at least 30 minutes of activity with 15 high intensity pushes.  As you get better at these, increase the intensity of the pushes and decrease the length of the recovery sets.

Stick with this type of workout for at least two months and before you know it, you will be seeing a positive change in your fitness that might tempt you to renew your gym membership early!