Why, When and How should you HIIT it?

Man and women doing a HIIT workout outside using stairs
HIIT, or High-Intensity Interval Training, is a fitness technique that involves short bursts of intense, all-out exercise followed by brief periods of rest or lower-intensity activity. The goal of HIIT is to elevate your heart rate and push your body to its maximum capacity during the high-intensity intervals. These intense bursts can be anywhere from 20-60 seconds long and are alternated with recovery periods of 10-60 seconds. HIIT workouts are known for their efficiency in burning calories and improving cardiovascular fitness, making them a popular choice for those with limited time for exercise.

As we age there is a tendency to back off on high intensity activity. But, in fact, high intensity activity is what will keep us young! As people get older and have aches and pains, they tend to think they should take it easy, but in fact, the opposite is true.

HIIT training enhances cardiovascular fitness, lean body mass, glucose tolerance and strength more effectively when compared to more moderate steady state exercise.

HIIT should not be done every day, as this could lead to injury and burn out. Your body needs at least 24 hours to recover from a good HIIT workout. 2-3 HIIT sessions a week max is advised. Even just 1 per week is good.

If you are using the MooveMix app you can choose from a variety of HIIT timers (and Interval timers as well - longer work efforts at a bit lower intensity)
* Select '+'
* Select 'Workout'
* Select 'HIIT & Intervals On Demand'
* Choose any workout - each workout comes in a 20, 30, or 45 minute version. So choose your length and then pick any workout of that length.

There are several great HIIT workouts available for you on demand that you can choose from. They are simple! Just pick an activity that you enjoy (or at least don't mind doing) that involves using large muscle groups and getting your heart rate up to 80-90% of your maximum heart rate, or a perceived rate of exertion between 9 and 10. Some possible activities could include:
  • Running
  • Cycling (indoor or outdoor)
  • Speed walking
  • Hillwalking
  • Climbing stairs
  • Jump rope (skipping)
  • Cross-country skiing
  • Elliptical
  • Plyometric exercises (such as burpees, box jumps or jump squats)
Simply start the workout and exercise at the prescribed rate of perceived exertion, for the set intervals, with timed rest breaks in between.

You need to be able to hear your phone but you don't need to see it, so if you are out walking or running or cycling, just put in some ear buds and listen to the queues.  If you like working out with music, start your music first, then start the workout.  You will hear the queues over your music.
If you have heart disease or any health concerns, consult your doctor before starting a HIIT program.

Don't have the MooveMix app?  You can get it from the link below.

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