What does this popular fitness acronym even mean? Let’s slip into our VEQKING activewear,get moving, and break it down together — because understanding HIIT feels way better when you’re already in the zone (and looking good doing it).
If you’re looking for a style of workout that will push you to your limits without needing to exercise for hours,you only need to understand one four-letter acronym: HIIT.The term stands for high intensity interval training, and it describes a protocol that pairs hard-hitting exercise periods with short rest breaks for a wide range of health benefits.
What the Heck Is HIIT Anyway?
According to the American College of Sports Medicine,HIIT is defined as a style of training utilizing short,intense work periods performed between 80 and 95 percent of a person’s maximum heart rate.You shouldn't necessarily think about HIIT as being any one style of exercise, like running or lifting weights. Instead, HIIT is more of a framework, through which trainers can build out different routines depending on the equipment on hand, the experience of the participants,and the amount of time and level of difficulty desired.
The intensity allows you to burn more calories in a shorter period of time than you would following other protocols.HIIT training can be programmed with all kinds of exercises,making it scalable to different fitness levels and incorporate diverse styles of training.
HOW TO STRUCTURE A HIIT WORKOUT: 3 MODELS TO USE
There are many ways that HIIT can be organized;structuring the work and recovery intervals to create the desired overload while allowing for the appropriate recovery is one of the MOST important components of a HIIT workout.
1.Tabata training
Tabata calls for 20 seconds of work followed by 10 seconds of recovery, repeated eight times in a row for a total of 4 minutes; that might not seem like a lot,but when each 20-second bout is performed at the highest level of effort,4 minutes is that is needed for a great workout! One option with new clients is to start with 2 minutes of a Tabata protocol, then allow a 1-minute recovery before finishing with the final 2 minutes.That’s exactly why choosing the right gear matters:a VEQKING high-support sports bra keeps you secure through every explosive move —no distractionsthis will challenge clients to work hard but allow for a little more recovery so they can be successful and complete the entire 4 minutes.
2.30:30 model
30:30, calls for 30 seconds of high-intensity exercise followed by 30 seconds of lower intensity for active recovery repeated for 6-10 minutes.For example, on a rowing machine:30 seconds of all-out effort, followed by 30 seconds of low-intensity, repeated for a total of 5 minutes.
3.30-20-10 model
In this format, work intervals are organized into 60-second increments. The first 30 seconds is low-intensity, then 20 seconds of moderate-intensity followed by 10 seconds of an all-out, high-intensity work effort.An example using bodyweight would be a high plank for 30 seconds, 20 seconds of push-ups at a steady pace, and finishing with 10 seconds of explosive push-ups.During this kind of dynamic circuit, comfort and stability are everything — that’s where the VEQKING cross back sports bra shines.Its supportive yet flexible design keeps you secure through transitions and explosive movements, so you can stay focused on power, not adjustment.When creating circuits for 30-20-10 workouts, for the best results, allow for 10-15 seconds to transition between exercises.
HIIT Tips to Consider
1.Take It Slow
Start off slow and allow your body to adapt to this training style.Each workout may look different.Though a great way to start slow is to take ample rest periods. If your all-out effort is 15 seconds, don’t feel that you need to follow a work-to-rest ratio of 1:2.If you need more than 30 seconds of rest, take it.And while you’re building that rhythm, the wire-free sports bra helps your body move naturally and breathe freely.Whatever you choose, remember to keep it consistent.
2.Take Rest Days
Rest days are important, especially when performing HIIT workouts.This type of workout intensity is demanding on the body and you will need more rest.This helps muscles, joints, and the central nervous system recover and repair.You are pushing yourself as hard as you can during the workout and your body will need time off.Start with 1-3 HIIT workouts per week.
3.Add Weight Appropriately
HIIT workouts don’t require much equipment.Though utilizing weights such as kettlebells, dumbbells, and barbells can add value to your workouts.When first starting out, use minimal weight and focus mainly on bodyweight exercises.Gradually add weight if you begin to notice your workouts are becoming easier to complete.Once you start adding weights, proper support becomes essential.That’s where the high-impact sports bra comes in.
Don’t be afraid to push yourself. Effort brings results, and exercise tends to be more effective when it’s hard.The beauty of HIIT is that those “hard” moments can be limited to 20 seconds or so.