Interval Training and EPOC

After a amazing week in Florida completed with a long 26 hour drive home, I am in zombie mode right now as I write this. However, I wanted to check in with my viewers and give you guys some new reading.

High Intensity Interval Training(HIIT)

Today, HIIT is extremely popular, producing great results in fat loss and anaerobic capacity training, with plenty of research to support it. However, I still find several people just running/walking on the treadmill for hours on hours, while getting frustrated with their results.

Everybody has busy schedules and is lucky to get to the gym. So, when you are there why not make the best of your time. The benefit of HIIT is you can get the same results both metabolically and cardiovascularly from running on the treadmill for 60 minutes in 1/3 of the time.

HIIT is typically completed in about 20 minutes with about 5-10 minutes of warm-up and cool down. The intervals can be done on any piece of cardio equipment or even better, going outside and running. After a good warm-up beginners usually complete a 1:3 ratio. For example, you would sprint for 15 seconds, and then walk for 45 seconds. Continue that pattern for 15-20 minutes. As you advance you can work up to a 1:2 or 1:1 ratio.

There are extreme benefits to HIIT training in addition to saving time. HIIT training increases your Excess Post-Exercise Oxygen Consumption (EPOC). In layman's terms, by doing HIIT training you increase the amount of oxygen you take in after exercise resulting in burning more calories after the exercise bout.

So, by exercising at a higher intensity in a shorter time, you are able to increase your EPOC. Thus, burning more calories each hour after the exercise bout.

HIIT Training is intense. It should not be done everyday, and is not for beginners. If you have more questions or would like more information on programming HIIT into your program shoot me an e-mail.

Also, be sure to "Like" my Facebook page "Spurling Strength & Speed."

After being up for about 30 hours straight, the mattress is calling me.

Any questions or topic ideas please e-mail me anytime.

Best,

Doug Spurling, CSCS, NSCA-CPT
Spurling Strength & Speed
dspurling@une.edu