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Live Well: High-Intensity Interval Training (HIIT)
September 20, 2024
High-intensity interval training (HIIT) is a style of exercise that alternates between short bursts of high-intensity exercise and short periods of rest. CrossFit, Tabata, and circuit training are popular forms of HIIT. These fitness programs can help increase strength, reduce body fat, and improve overall health.
One major appeal of HIIT programs is that they reduce workout times. You can complete a full HIIT routine in less than 30 minutes, while it takes twice that amount of time to achieve the same health benefits with lower-intensity forms of exercise, such as standalone cardio or resistance training.
During HIIT workouts, the general goal is to reach 80-85% of your maximum heart rate, which is calculated by subtracting your age from 220. By comparison, less intense exercise programs generally target 55-70% of maximum heart rate.
An example of a HIIT workout using a stationary bike might look like this: Pedal as hard as you can for 30 seconds, pedal slowly for 2 to 4 minutes, and then continue alternating between the two for 15 to 30 minutes.
If you have difficulty finding time to work regular exercise into your busy schedule, or have limited time for workouts, HIIT may be a great option. The shorter workouts can make it easier to be consistent with exercise, which helps maximize health benefits over time.
HIIT is not for everyone, though. People who are not conditioned to exercise may not be able to tolerate the higher intensity levels. Likewise, this type of exercise may not be safe for people with certain health conditions like arrythmias (irregular heart rate), joint or musculoskeletal (MSK) conditions, unstable diabetes, or eye diseases like retinopathy.
As with any form of exercise, the best approach is to start slowly at lower intensities and gradually increase the intensity over time. It is also a good idea to check with your healthcare provider before beginning a HIIT training program to make sure it is safe for you.