HIIT stands for High Intensity Interval Training (pronounced ‘Hit’). Let us discuss whether it really deserves its pronunciation. The basic format of an HIIT workout is that each round is composed of two time periods viz. the working period and the rest period. Each period in its basic form is equal to 30 seconds.
Now, let’s discuss the science behind these working and rest periods. 30 seconds is the time taken by a general anaerobic cycle, i.e. the working period. Therefore, the workout focuses on the Fast Twitch IIb fibers of our muscles, in turn utilizing explosive movements to dish out maximum calorific burn and developing maximal strength and mobility gains. In a few cases, muscle hypertrophy is quite possible in the long run. An HIIT workout should not be long because it puts too much stress on our body’s organ systems. Therefore, if done for longer than say 45 minutes, it can result in acute cortisol release. Cortisol is a stress hormone, which results in storage of fat. So, you might want to stay around the working period. However, these 45 minutes do not include the warm up and cool down phases of your workout.
It is very important to understand that if not done with proper form, an HIIT workout could result in the worst possible injuries like a dislocated wrist or shoulder, broken ankle, leg or hand. It’s always better to consult your certified trainer on how to do it properly or better yet, do it under the guidance of said trainer.
If you like group workouts, there are a few group workouts which follow the HIIT format. I have come across a few such workouts myself at a number of health clubs. If you are not into group fitness workouts and you are experienced enough, you can always devise a personal plan. Otherwise, you can do a workout under the guidance of a certified trainer.
So, to answer today’s question, HIIT is definitely a ‘hit’!
Kshitij Vashisth
Owner, Fitविज्ञान
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