Benefits of HIIT For Runners

Stepping outside my comfort zone – chatting with you about what I feel are the benefits of HIIT for Runners!

This past weekend, I had the opportunity to speak at our local running store, Runner’s Retreat, about the benefits of High Intensity Interval Training (HIIT) for Runners. While I greatly enjoy instructing HIIT classes, generally speaking in front of a group of people just about scares me to death!

When I’m nervous, I tend to talk about as fast as I run, so I decided to record my presentation and share my feelings on how HIIT has helped me become a better runner. This way, if you were there and couldn’t figure out what in the world I was trying to say, or you weren’t able to attend – you can hear it all now.

Bear with me, stepping outside my comfort zone here!

In case you missed my key benefits, HIIT training can help:

  • Improve muscular strength in multiple planes
  • Increase performance potential and help prevent injuries.
  • Improve muscular stability to increase your ability to efficiently transfer energy.
  • Increase lactate threshold – work at a higher intensity longer before reaching fatigue.
  • Provide an awesome metabolic benefit – continue to burn calories and fat after your workout for an extended period of time.

And from the American College of Sports Medicine’s Health & Fitness Journal, here is an example workout for you to try!

Exercises are performed for 30 seconds, with 10 seconds of rest time between exercises. Total time for the entire workout is approximately 7 minutes.

The circuit can be repeated 2 to 3 times.

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Let me know what you think, and if you have any questions!

Until next time,

Becky

The Science Behind HIIT

What’s the biggest bang for your buck?

Today’s blog is a guest blog by Zara Ryan of HIIT Like a Girl:

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What happens to your body when you do a HIIT workout?

Have you ever read the Heart Rate chart on a cardio machine at a gym? Or chosen a cardio machine program that says “fat burning?” It sounds like just what we’re all looking for, right? I mean, we all want to lose a little fat. So why choose a tough HIIT workout, when you can do a lower intensity cardio routine that specifically burns fat?

The real truth lies in the details. Here’s what’s really happening in your body during and even more importantly, after, 3 different types of 30 minute workouts for a 35 year old woman of average weight.

Workout #1- “Fat Burning” Zone

This represents a typical low to moderate intensity, steady state cardio workout, like walking on the treadmill at 3.5 mph for 30 minutes:

Total calories burned during workout= 126

% of calories from fat = 84%

Total calories burned 24 hours after workout = 0

 

Workout #2- “Cardio Training” Zone

Moderate intensity, steady state cardio workout, like running at 5 mph for 30 minutes.

Total calories burned during workout= 228

% calories  from fat= 66%

Total calories burned 24 hours after workout= 0

 

Workout #3- High Intensity Intervals (HIIT)

Varying intensity workout, in this example running at 5 mph for 40 sec. (low) and 9 mph for 20 sec. for a total of 30 min.

Total calories burned during workout= 298

% calories from fat= 35 %

Total calories burned 24 hours after workout= 200

Total calories burned = 498

 

So what’s the reason for the additional calorie burn after you’ve finished the HIIT workout?  It’s called EPOC, which stands for Excess Post-exercise Oxygen Consumption.  In simple terms, it’s the additional energy your body uses to return to equilibrium or homeostasis.  This process includes replacing muscle glycogen (stored energy within the muscles), repairing muscle fibers, returning the body temperature to normal and restoring oxygen levels in the blood and other body systems – the higher the intensity of a workout, the great the EPOC effect.  HIIT workouts provide your body with multiple opportunities for your body to work anaerobically, increasing the body’s need to replace energy stores and increasing the EPOC required to bring the body back to it’s normal resting state.

So what’s the bottom line?

HIIT workouts are great for burning lots of calories in a short amount of time, as well as improving cardiovascular and muscular endurance and strength.  HIIT workouts are effective cross training for runners and other endurance athletes, due to the focus on anaerobic work, which increases the body’s lactate threshold and allows your body to work at a higher intensity for longer before reaching fatigue.  HIIT workouts focused on strength training are especially important for endurance athletes looking to increase their speed and their performance on hills (whether running or cycling).

It’s important to start each workout with a proper warm up to prepare your body to work at a high intensity.  To get optimal results, HIIT workouts should be performed no more than 3-4 days per week to allow for recovery time in between.  It is beneficial to perform low to moderate intensity workouts on the days in between HIIT workouts.  The bottom line is that if you’re going to spend any amount of time working out, you might as well get the biggest bang for your buck and do HIIT!

Thanks Zara!

For more information on local HIIT classes, be sure to check out www.hiitlag.com. I teach 3 days per week – Mondays at 11, Wednesday & Friday at 6 a.m.

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