Jan 4, 2016
In this episode of the Outside Health and Fitness podcast I talk with London based fitness trainer Gerald Smith about the benefits of incorporating HIIT into your fitness routine.
On Today’s show you’ll discover...
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Gerald is a personal trainer from London England. He’s a former amateur boxer, writer and speaker who specializes in high intensity interval training. Gerald's background in boxing lead him to develop a system called HEET (high energy efficient training), a workout so intense it’s the equivalent of going 10 rounds in the boxing ring!
Research has shown that exercising at a high intensity for a short period of time is equal to steady state training done over longer periods. It's a very efficient type of exercise. You also burn more calories during a HIIT session.
A beginner may need a longer period of recovery than someone who is more experienced with HIIT. A very hard HIIT session might use a 1 to 1 or 1 to 2 recovery ratio. You can also do 1 to 3 or even 1 to 4. It also depends on your goals and objectives. What are you training for?
You'll see improved endurance and performance. You will also see a better tolerance for lactic acid and a lower heart rate.
Freak Health: Should exercise intensity decrease when someone fatigues, or should they continue to push through with max effort, although slower?
As time goes on you are going to fatigue and there is a limit to how long you can go at max intensity. If you are experiencing more than a 10% decrease in your intensity level you should consider stopping.
When fatigue becomes to much you don't get any gains for the high intensity periods.
Generally speaking you're either someone who is more inclined to sprint type exercise or endurance type exercise, based on your muscle physiology. Someone who has fast twitch muscle fibers are not going to like endurance type exercise. We all have both fast and slow twitch muscle fibers in our bodies.
With HIIT both sets of muscle fibers are going to see improvements. If you are already inclined to sprint type work you won't see as immediate an improvement as someone who is more inclined to endurance type work but you will see an adaptation.
Not really. You will see more oxygenated blood pushed out of the heart to your muscles as a result of this type of training.
Gerald is against Crossfit. When he first looked into Crossfit he saw people doing exercise with poor form and being encouraged to push harder. He believes is important to practice proper form to maximize results and minimize risk of injury.
It's best to not do too much too soon. In the beginning you may also scale your intensity. Perhaps you start out working at 70%, even still you will see improvement and overtime be able to increase the intensity.
When you start out you may also use a 1 to 4 or 1 to 3 ratio of intensity periods to rest periods. If you are short on time, HIIT is one of the best things you can do to maximize your time and results. It's important to leave 5 to 10 minutes at the end to stretch and flush out some of the lactic acid built up during your session.
Exercises, way to train the core, talks on transforming your body. Nutritional advice, how to design your own HIIT routines and more.
Website: Personal Trainer City of London
Google+: Gerald Smith
YouTube: Gerald's YouTube Channel
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