High-Intensity Interval Training
H.I.I.T.! video & Max explaining HIIT on The Gregory Mantell Show!
Not medical advice. Opinion only! Copyright Max Wettstein 2008.
Limited with time for exercise? Long, SLOW, alleged "fat-burning zone" training not making you any leaner or getting you the results you want?
Break the paradigm and try some HIIT training. HIIT gets your Heart Rate elevated for 2 to 3 minute intervals, and then allows you to recover for a minute or so. Repeat. You're done in 20 to 30 minutes, yet your metabolism stays elevated for hours after due to a physiological phenomenon known as EPOC: Elevated Post-exercise Oxygen Consumption. HIGH intensity (above lactate-threshold) will also trigger Growth Hormone secretion: The most powerful lean-body mass hormone in our body, which also heals soft & connective tissues.
The key requirement however, is that during the exercise portion of the interval you have to achieve HIGH-Intensity - hence the name! You need to achieve lactic-acid 'burn' within the muscles. This is the build-up of lactic acid in your muscles and in order to do this you need to be achieving at least 90% of your Max Heart Rate during the working portion of the interval. Remember, your Max HR is relative to YOU, so using it as your intensity guide is accurate & safe. Achieving lactic-acid overload (failure) at the peak of each interval would perhaps have the greatest lean-body effect of all, as this would trigger the optimal Growth Hormone release.
Above: Doing HIIT training via hill-running repeats at my local neighborhood hill: I explain how HIIT works & the physiological & exercise value of high-intensity intervals
Above Left: Max performing HIIT on stairs at Swami's in Encinitas Right: Max on the GMantell show explaing HIIT training in depth!..Also discussing Plantar Fasciaitis
Don't kid yourself: In order to perform HIIT correctly there will be some discomfort - some 'pain' if you will, but it is the good kind of pain! And the reward is GH hormone and an elevated metabolism for the rest of the day!
Wearing a Heart Rate monitor is essential to provide direct feedback of your intensity level and for your health. You will also be able to monitor how long your HR recovery period needs to be. Learn more as Max takes you thru a HIIT stair work-out in beautiful Encinitas!
Enjoy! Another Bee-Happy! Production.
Links: Back to Max's Training Page!