What is HIIT - High Intensity Interval Training?

"HIIT" or high intensity interval training is a cardiovascular exercise based on the alternation of short periods of intense anaerobic exercise with less intense recovery periods. A HIIT workout usually lasts from 20 minutes up to 60 minutes based on the intensity of the training session.

Hiit benefits range from lower body fat, heart rate and blood pressure, lower blood sugar and improve insulin sensitivity.

The findings from this article are based on the ‘HIIT Congress’  organised by Technogym where Prof. Silvano Zanuso - Technogym’s scientific communication & research Manager, Antonio Paoli - Associate Professor of Physiology in Padua, Adam Lewis - Researcher at the Solent University and Andrea Biscarini - Associate Professor in Biomechanics at the University of Perugia where invited.

We asked Prof. Zanuso to answer a few questions.

What is HIIT - high intensity interval training?

A high intensity interval training program can be constituted either by aerobic exercises, such as running or cycling, or by strength exercises, which naturally requires recovery a period between exercises. It is clear, however, that both aerobic and strength exercises can be combined together to create a multitude of different training schemes.

Within these programs, the High Intensity workouts can last from a few seconds (e.g. the strength training) up to several minutes (e.g. the aerobic training), with the aim to reach 80%-95% of maximum heart rate when performing cardiovascular exercises.

When performing strength based exercises the load can be very close to the maximum (1RM), or to a slightly smaller percentage of that. In this last case, it is necessary to increase the number of repetitions in order to achieve muscular exhaustion.

The workout, typically consists of alternating periods of rest and activity, for a total duration of 20-60 minutes.

Another method is to replace the rest period with another exercise, creating a training session of extreme intensities, with a much shorter duration than traditional training sessions. In this case the second ‘I’, meaning Interval, should be removed thus creating the HIT acronym (high intensity training).

Skillmill HIIT: a fast and effective workout

Club 4.0 is the new concept of gym that combines the variety of a club in the same vertical as a boutique. Thanks to Club 4.0 it is possible to attract and retain fitness lovers, offering a variety of experiences (formats) adapted to the most varied needs. From fitness to cycling, from running to high intensity: Club 4.0's goal is to offer attractive fitness experiences adapted to today's needs using Technogym equipment.

With Skillmill - the only non-motorised treadmill developed by Technogym for training athletic performance - operators can create high-intensity (HIIT) training sessions, offering participants a completely new format geared towards improving athletic performance in an attractive and stimulating environment, capable of transforming club members into real athletes.

In class sizes of just 45 minutes each, with three distinct training zones, Skillmill HIIT is the training burst your customers need, through a science-based type of training from which everyone can benefit.  Thanks to the special Multidrive technology, you will be able to live a complete training experience: by moving the lever, the resistance varies from zero to maximum, so you can switch to any level between a race without resistance and a sledge thrust at full strength.

Why are HIIT and HIT programs so popular?

There are three main reasons:

• The duration is much shorter than traditional training workouts.
• Energy expenditure is higher than a traditional workout per time unit. This has a further metabolic effect on the post workout caloric expenditure, called EPOC (Excess Post-exercise Oxygen Consumption). This is identified as an additional energy requirement from the body to recover from a workout, back to a pre-workout state. After a HIIT program, EPOC is generally higher in comparison to traditional workouts for the first two hours post exercise.
• This training is often executed in fitness classes, and group training interaction. The constant switch between aerobic and anaerobic exercises are perceived as being more engaging and exciting.

What are the risks of high intensity interval training programs?

High intensity training can bare serious risks if poorly managed. These risks belong to the cardiovascular and osteoarticular domain. People with hypertension or with a history of coronary ischemia should pay much more attention. The high number of repetitions and the high velocity of execution, could additioanlly determine the onset of joint and tendon problems within the Muscle-Skeletal system.

In order to perform HIIT and HIT programs efficiently, high level of technical skills are required (e.g. Squats or deadlift). This means that these exercises are limited to people with good coordination skills and motor control.

In conclusion, HIIT is not a completely innovative training methodology. However, the essence that stands behind this method should be understood.

The approrpriate metabolic intensity should be considered for each individual, respecting the ability to execute the exercise correctly form a technical and coordinative perspective.

Learn more about high intensity interval training

• The benefits of HIIT for losing weight and improving physical appearance
• Tabata and Bangsbo: the variants of HIIT
• HIIT for young and obese people