High Intensity Interval Training

For the most change in all aspects of fitness in the least time spent exercising nothing compares to a method of strength training called high intensity interval training (HIIT). The workout is non-stop strength training, with little rest between exercises. A properly designed HIIT program performed once or twice a week for 20 to 30 minutes will produce continuing improvements in strength, muscle, tone, flexibility, resistance to injury, bone density, resting metabolism, and cardiovascular condition. No other exercise regime addresses all those aspects of fitness simultaneously - none.

This workout is distilled down to only that work that causes change. Warm-up sets are eliminated. Warm-ups sets are not sufficiently demanding it cause change. Intermediate intensity sets are eliminated as well. The end result is a series of demanding exercises with very little rest between exercises. The elimination of those nonessential sets saves time and energy and allows one to address the whole body in one workout without the need for separate workout days for legs, chest and shoulder, and back and abdominals.

A knowledgeable trainer will know what is the proper amount of intensity is for each individual and when to increase that intensity. A knowledgeable trainer will adjust the range of motion, the speed of movement, and the amount of weight to make this workout safer than conventional workouts. The short duration of this workout makes it safer, as there is less chance of repetitive using injury associated with a longer more frequent regime.

People of any age can do this; in fact those who are older have the most to gain. One of our clients, at age 72, could play just nine holes, and the next day he was too rundown to play again. He began training 30 minutes once a week. A year later he was playing 18 holes, and the next day he'd play 18 holes again. He was hitting the ball farther and enjoying golf again. Perhaps most importantly of all, he received the added health benefits of walking those additional 27 holes.

Even those who are considered in superb shape can benefit. One client had been a competitive tri-athlete for more than 20 years. His performances had always been good, but after incorporating HIIT his performances got even better.

The secret is adequate recovery. Less time in the gym and less frequent workouts permit more recovery time. With more recovery time the body is allowed to make a positive adaption. This positive adaption - increased strength, flexibility and endurance - is the body's form of self-protection. This is not an easy workout but one need not do it often to see continuing results.

As adults we are all going downhill a little each year. Performing less than an hour a week of HIIT will produce continuous improvement that will help you reverse the biomarkers of ageing. You will be healthier. You will look, perform and feel like you did twenty years ago, and it does not require endless hours in the gym. The resulting improvements in your fitness will enable you to engage in recreational activities you enjoy for longer periods; this also redounds positively to your health.