High Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue. These intense workouts typically last under 30 minutes, with times varying based on a participant's current fitness level. HIIT workouts provide improved athletic capacity and condition as well as improved glucose metabolism.

With this type of training, the benefits are plentiful, including increased metabolic rate, optimal muscle building and muscle retention coupled with fat loss and increased calorie burn during and after the workout. But there’s a lot more to HIIT that can benefit you as a physique-minded athlete.

1. Increased Efficiency

HIIT gives you the same physiological results as long duration cardio in a fraction of the time. HIIT taxes both aerobic and anaerobic fitness while traditional, steady-state cardio only addresses aerobic. Aerobic fitness increases your need for oxygen and anaerobic training builds muscle, thus, these workouts will increase your endurance and make you stronger at the same time.

2. Higher Calorie Burn, More Fat Loss

HIIT works because burning fat requires oxygen and the more oxygen that gets inside your body, the more fat your body burns. This “afterburn” effect is referred to as excess post-exercise oxygen consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular aerobic and steady-state workouts.

HIIT will kick your body’s repair cycle into hyperdrive, meaning you will actually continue to burn fat for 24-48 hours after interval training, not just during your workout.

3. Lose Fat, Not Muscle

High Intensity Interval Training gives a natural boost to human growth hormone (HGH) production, which is essential for optimal health, strength and vigor and has been shown to significantly improve insulin sensitivity, boost fat loss and increase muscle growth. Anyone who has been on a diet knows it’s nearly impossible not to lose muscle mass along with fat when you’re cutting calories. However, studies have shown that in the 24 hours after a HIIT workout, the body produces 450 percent more HGH, encouraging your body to build and preserve lean muscle mass while still ridding the body of excess fat.

4. Boost Metabolism
Igniting EPOC or afterburn translates into a metabolic boost for up to 48 hours after a completed HIIT routine. Since HIIT helps build muscle mass, and muscle cells burn more calories than fat cells, HIIT further contributes to increasing your metabolism. In addition, research has come to light that suggests anaerobic exercise increases resting energy consumption. Anytime you have the opportunity to increase your metabolism, do it! It not only aids in weight loss, but it keeps your body healthy on the inside as well.
5. Improve Stamina

Most people aren’t used to pushing their bodies into the anaerobic zone (that lovely place where you can’t breathe and you feel like your heart is trying to jump out of your chest) but working this hard is super good for your heart. In a 2006 study, researchers found that after eight weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study while maintaining the same pace. HIIT taxes both your aerobic metabolic system and your anaerobic processes, which is what you need for optimal cardiovascular benefit.

6. Versatility

Running, biking, jumping rope and rowing all work great for HIIT, but you don’t need any equipment to get it done. High knees, fast feet, or anything plyometric like jumping lunges work just as well to get your heart rate up fast. In fact, sometimes equipment can make HIIT less effective because you want the focus to be on pushing your heart to its max, not just any one muscle group.

7. Breaking Mental Barriers

Pushing your body and your brain beyond your comfort zone will develop mental resiliency and allow you to increasingly challenge yourself both during workouts and in your everyday life. Persevering through tough, high-intensity workouts will give you the confidence to tackle other challenges that come your way mentally and physically. You’ll hear your inner voice shout, “I can do this!” And you’re inner voice will be correct.

Movement is the universal language of human expression. Understanding the how and why of moving well helps us aspire to move often. FMS dives into the importance and science of movement. Included in our HIIT Training classes, DPTSI will use FMS, SFMA, and/or FCS screens to get you to your peak performance goals.

These movement screens will allow our therapists to:

• recognize movement patterns that support work, sports and daily activities.

• Understand the true relationship that movement patterns play in our health and fitness goals.

• Identify principles to support the importance of movement screening.

• Explain the role of mobility, motor control, and functional patterns in fundamental movement.

The principles of movement are implemented from the results we derive from the Functional Movement Screen, allowing our professionals to make programming decisions with precision and purpose. Screen results provide valuable feedback throughout the training process to ensure we are meeting short and long-term movement goals for lifelong health and vitality.

One-on-One Training

We offer Custom Sport-specific training programs from a Doctor of Physical therapy. Our therapist's expertise in movement-specific exercise programs will prepare you for physical activity but will more importantly do it to prevent injury. DPTSI HIIT Programs are constantly being evaluated and re-worked to reflect the wants and needs of our clients. In this way we are able to offer only the freshest and most dynamic training in the area, and you are able to try a multitude of different modalities and get a better idea of what you want to focus on when it comes to fitness. Often, our classes will evolve into a more advanced and challenging 8, 10, or 12 week special class. We continue to progress our class participants as long as they are motivated to progress…the challenge never ends!

SPORTS INSTITUTE

OUTPATIENT CLINIC

Muscular Endurance Training

One-on-One Training

Small Group Training

1-to-1 High Intensity Interval Training by a Doctor of Physical Therapy