Blog What is HIIT it UP? Why is good for me?

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What is HIIT it UP? Why is good for me?

  • by ken
  • November 7, 2017

HIIT stands for High Intensity Interval Training. It is a whole-body workout that leaves you burning calories long after your workout. HIIT it Up is a high energy and fun fitness class that incorporates both cardio and dynamic strength exercises. The class also includes Tabata to increase your heart rate and endurance. Tabata is a form of HIIT training that includes 20 seconds of performing an exercise and 10 seconds of rest for a total of 8 rounds. HIIT helps to develop multiple physiological positive adaptions that will make you STRONGER and LEANER and TONED!

Do you have to be fit to take HIIT it Up?
ANYONE CAN TAKE HIIT it Up! It is not geared towards a specific age group or fitness level. You pick how intense you perform each exercise and I promise you will LOVE it!

Benefits of HIIT:
• Enhanced performance
• Increased quality of life
• Improved muscular endurance

 

HIIT increases:
• Enjoyment of Exercise! It’s fun, efficient, and effective. HIIT gives you a sense of accomplishment after each work interval! You also have a period of recovery to look forward to before the next work interval. HIIT makes you work hard but have fun at the same time!
• Glucose uptake, which supports the muscles use of carbohydrate for fuel more readily.
• Use of the anaerobic system, which produces maximum power.
• Fat oxidation, which means increased FAT LOSS!
• VO2 max, which is the most oxygen you can consume during exercise, causing an increase in your ENDURANCE and HEART RATE!

How does HIIT cause you to burn calories after the workout?
A HIIT workout can cause a physiological affect called excess post-exercise oxygen consumption (EPOC) or “after burn.” EPOC refers to oxygen needed to bring your body back to a state of homeostasis and to a resting heart rate. Think of your body as a car that has just driven at a very fast speed for a short distance. The engine of the car becomes very hot and takes a long time to cool down. If the car wasn’t going very fast for a longer distance, the engine wouldn’t take as long to cool down. HIIT is like driving very fast but for a short period of time! Your body will heat up throughout the high intensity intervals and will require a longer period to cool off after the workout is over. This “cooling off” period is when you can burn 6-15% more CALORIES than when at rest!

Why does this happen?
After a HIIT workout, EPOC is put into action and your body is cooling itself down from being in an active and warm state. An increase in oxygen consumption causes calories to be BURNED more readily at rest!

HIIT is one of the most effective ways to stimulate EPOC. It uses mainly anaerobic pathways in the body, meaning that no oxygen is involved and the body uses glucose as its main fuel source. The anaerobic pathway is very fast and can provide immediate energy needed during bursts of energy that occurs throughout a HIIT workout!

I hope to see you at HIIT it Up on Mondays and Wednesdays at 6:30 pm!!!

Resources:
1. https://www.acefitness.org/blog/5008/7-things-to-know-about-excess-post-exercise-oxygen-consumption-epoc
2. Gudifinnsson, Helgi Jonas. Little Lessons on HIIT