"Very conscious, attentive and able to construct each training appropriate to my circumstance. Flexible and thoughtful, enough to intercede and change the program for immediate attention to what is required. Aware of long-term benefits and cumulative gain.
Rob Strell

Personal Training
Girl focused on running

The Half Hour Difference

H.I.I.T. - High Intensity Interval Training

It seems that with everyone's busy schedules and the lack of ability to find time to exercise, everyone is doomed for a life of obesity.

Fortunately, with current research affirming what is known with athletes and coaches alike is that performing shorter bouts of exercise at higher intensities will get leaner muscles, increased fat burn, increased cardio, at half the time. This type of training is called HIIT (high intensity interval training).



What is H.I.I.T (High Intensity Interval Training)?

It involves running, swimming, cycling, etc, at MAXIMUM intensity for 10-30 seconds followed by a 0.5-4 minute rest interval. Depending on the goals of one's training program, this process is then repeated 4-10 times.


How can HIIT training burn more fat?

In a study published in 2010, Macpherson et al. found that HIIT decreased more body fat over a period of 6 weeks compared to the group assigned to perform CET (continuous endurance training) or traditional cardio.

Changes in Body Composition Following 6 Weeks of CET or HIIT

One of the reasons why was not necessarily the fact that the HIIT group burned more calories than the CET group, which they didn't, but it was the fact that they burned more calories after the exercise session.

This phenomenon is known as EPOC (excess post exercise oxygen consumption). This refers to the amount of energy expended by the body to recharge itself following an intense anaerobic training session.

However, as suggested by Macpherson et al. & Dr. Lemon, individuals in the HIIT likely burned more calories during the non workout hours in a phenomenon known as Excess Post-Exercise Oxygen Consumption (EPOC). For those not familiar with EPOC, it refers to the energy expended by the body to recharge itself following an intense anaerobic training session.

5 Macpherson RE, Hazell TJ, Olver TD, Paterson DH, Lemon PW. Run Sprint Interval Training Improves Aerobic Performance but Not Max Cardiac Output. Med Sci Sports Exerc. 2010 May 13. [Epub ahead of print]


How can I get twice the results, in half the time?

What research is coming out with is that by taking the body and pushing it to increased intensities with shorter bouts of exercise a person can elicit more positive physiological changes than by performing longer bouts of exercise at a moderate intensity.

In a study published in "The Journal of Applied Science", they have shown that HIIT (high intensity interval training) as a time efficient but safe alternative to traditional types of moderate long term exercise. It was shown that HIIT was able to improve the cardiovascular health more and in half the time than it took for the control group that only did moderate intensity exercise at twice the time.

Jonathan P Little, Adeel S Safdar, Geoffrey P Wilkin, Mark a Tarnopolsky, and Martin J Gibala. A practical model of low-volume, high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms. The Journal of Physiology, 2010; DOI: 10.1113/jphysiol.2009.181743


Can HIIT improve my health vs. traditional exercise?

In a study conducted by Whyte et al. found that only after only 2 weeks of HIIT, obese and overweight subjects improved their insulin sensitivity by 23.3%, and systolic blood pressure decreased by 4.7%.

4 Whyte LJ, Gill JM, Cathcart AJ. Effect of 2 weeks of sprint interval training on health-related outcomes in sedentary overweight/obese men. Metabolism. 2010 Feb 11. [Epub ahead of print]


What are the risks?

If you do currently have any heart problems or are taking medications to control cholesterol or blood pressure, you will want to consult your doctor before training at high intensities. Training at high intensities leaves your cardio vascular system more susceptible to increased stress.

However, please don't be afraid of HIIT because HIIT does show to have more benefits than traditional training. As we have shown with research, even individuals that are overweight and obese can benefit from HIIT and it is safe.


How does Upward Motion Personal/Group Training utilize HIIT?

We take advantage of the current research of HIIT and practice its proven principles in our personal and group training classes.

All our weight loss and athletic training clients that take advantage of our personal training program only train for 1/2 an hour at a time. This allows them to get more personal training sessions throughout the week at half the price and get twice the results as research has shown.

All our members that take advantage of our group training classes go through classes that are structured around the HIIT principles. Each group training class is a half an hour long. This allows you to get a quick workout without spending too much time in the studio, breaks up the monogamy of taking a full hour class, and you get more results in less time than a traditional half an hour class.



Learn more on how Upward motion can help you accomplish your goals thorough PERSONAL TRAINING or GROUP TRAINING.