Friday's Facts and Findings -- More on HIIT (High Intensity Interval Training)

Last week I posted specifically about Tabata training, which is a type of HIIT training.

Today's findings come from a few sources explaining the HIIT protocol and the benefits of this type of training.

First is from IDEA Health and Fitness Association. Which is entitled Benefits of Group High Intensity Interval Training.

In it it states:

Researchers from the City of Eugene’s FitCity Wellness Center in Oregon recruited 21 mostly active adults to participate in a HIIT group exercise program three times per week for 10 weeks. Each class included a brief warm-up and then body weight exercises following a two-to-one work-to-rest ratio. The average class lasted just over 27 minutes, and participants were encouraged to take minibreaks outside the structured rest periods if necessary.

At the end of the study, participants showed reductions in body weight, body fat percentage and body mass index. There was a slight increase in fat-free mass. The group also experienced reductions in circumference measurements of the upper arms, chest, waist, hips and calves. Thigh measurements changed very little.

Next is a video that is linked at the end of this article entitled The HIIT Study (I couldn't get the video to load directly)

Finally is a video from Dana Lee at RealFitTv on the differences between AMRAP, Tabata and Time Challenge Training  AMRAP (as many reps or rounds as possible), Tabata, and Time Challenge Training ( I couldn't get this video to load directly either).

As I've stated before, the benefits to this type of training are many.  However, doing only this type of workout could be over-stressful to the body.  Make sure to take rest days and do lower level intensity, longer workouts in between these shorter, more intense ones.