Fri. May 24th, 2024
Interval TrainingInterval Training

It’s no big surprise but High Intensity Interval Training (HIIT) has been the major winner in the fitness space over the past few years, and that’s a trend will likely continue in 2021. High Intensity Interval Training will continue its rise towards mass popularity in 2021, propelled by increasing service offerings and also the flexibility offered by this type of training. This type of training is quick and effective for weight loss and lean muscle building, which the majority of everyday fitness enthusiasts want – and it can be done with or without equipment, in a gym or at home. All of these factors make HIIT relatively easy from a programming perspective and appealing to the masses. Check also shoes for walking long distances.


There’s a lot more to high intensity interval training than its name suggests. In fact, this type of training refers to a very specific and particular type of training — and it’s possible to do interval training without actually doing a real HIIT workout. Most protocols would actually be more accurately described as circuit training or interval training.


High intensity interval training involves interval training sessions consisting of high intensity exercises followed by medium to low intensity breaks, is also a novelty. Its key element lies in the reduction of workout time, which, due to the level of intensity, is effective even when performed for short periods. This type of training can be done in local gyms but also at home or outdoors, and is therefore also one of the trends for 2021. 


High intensity interval training involves exercise sessions generally consist of a warm up period followed by repetitions of high-intensity exercises separated by medium intensity exercises for recovery, then a cool-down period. A proper warm-up is also crucial. There is no specific formula for this training. Depending on one’s level of cardiovascular development, the moderate-level intensity can be as slow as walking. A common formula involves a 2:1 ratio of work to recovery periods, for example, 30–40 seconds of hard sprinting alternated with 15–20 seconds of jogging or walking, repeated to failure.


High intiensity interval training training can easily be modified for people of all fitness levels and special conditions, such as overweight and diabetes. HIIT workouts can be performed on all exercise modes, including cycling, walking, swimming, aqua training, elliptical cross-training, and in many group exercise classes. Interval training has been an integral part of athletic training programs for many years in many  gyms in NYC because a variety of sport and recreational activities require short bursts of movement at high intensities.


HIIT also helps you burn more fat. This is where the real benefits come in, especially if you want to lose weight. Studies have shown that HIIT training results in more weight loss than steady, lower-intensity workouts. It also allows more fat to be burned within the muscles being used—pretty amazing since we’ve always found that spot reduction doesn’t work. 


Safety in participation should always be primary priority, and people should focus more on finding their own optimal training intensities as opposed to keeping up with other persons. Limit your HIIT to one or two workouts a week, and make sure you’re balancing them with plenty of easy workouts.

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