HIT for Health

Aerobic training (training at a target heart rate of between 65% and 85% of maximum) has long been considered the gold standard of fat-burning. Sustained aerobic activity of 20 or more minutes for 3-5 times per week effectively increases endurance while using a high percentage of fat as fuel. But in the last 15-20 years substantial new research indicates that high-intensity training (HIT), or short-burst training (SBT) is even more efficient at burning fat and provides a whole host of added benefits as well.

HIT calls for a repeating segment (lasting 30-60 seconds) of high intensity (or full-out) effort. During the recovery period between segments some cardiovascular effort is maintained (for between 30-90 seconds) at a much lower intensity. The short-burst intervals can be accomplished during a variety of exercise methods: all-out, sprint-type runs interspersed with slow jog/fast walk recoveries; all-out effort on a stationary bike, followed by slower recovery; intense bursts of jumping rope, jumping jacks, or any plyometric-type drill. 

 

Not only does HIT produce superior fat-burning results during exercise, research shows that EPOC (excess post-exercise oxygen consumption) is present after HIT as well, meaning that the body continues to burn excess stored fat up to 24 hours after the training session. More surprising is the finding that HIT is highly effective in increasing endurance, long thought to be the sacred benefit of only long, low-intensity aerobic training. A 2005 study published in the Journal of Applied Physiology found that after a two-week SBT program, a group of non-athletes actually doubled their endurance level. (Note: Elite or competitive endurance athletes would still incorporate sport-specific endurance sessions into their training programs. However, the implications for the general exercising population of this and similar studies are phenomenal.)

And there’s more! A recent study confirms the “anti-aging” effect of HIT due in part to its ability to cause an upswing in the natural levels of Human Growth Hormone (HGH). Here’s a great article on the physiological details behind HIT’s “fountain of youth” properties: Mercola Article

Although it is probably wise for a completely sedentary individual to first build some type of base aerobic fitness level, barring some specific health condition (heart, joints, lungs), HIT can be incorporated into just about anyone’s fitness routine, regardless of current fitness level!!  An otherwise healthy, but cardiovascularly unfit individual will peak out (heart rate wise) a lot sooner and at much lower intensities than a trained person. Accordingly, the novice’s intervals will look a lot different at first: shorter and less intense (comparatively speaking). Start where you can and build to eight, 30 second intervals with low intensity aerobic recoveries of 60-90 seconds between each. Perform this routine after a brief warm-up and follow with a short cool-down. The whole session should take no longer than 20 minutes. Done twice a week, this training method will give you maximum benefit in the shortest amount of time.