𝐇𝐈𝐈𝐓- 𝟔 𝐫𝐞𝐚𝐬𝐨𝐧𝐬 𝐰𝐡𝐲 𝐭𝐡𝐢𝐬 𝐢𝐬 𝐓𝐇𝐄 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐲𝐨𝐮 𝐬𝐡𝐨𝐮𝐥𝐝 𝐛𝐞 𝐝𝐨𝐢𝐧𝐠.

HIIT- the workout you should be doing and why.

Being in lockdown has been difficult for us all. The monotony, the home schooling, the isolation, missing social time with loved ones, the lack of routine – all contributing to our collective national mood. If you were a regular gym bunny you may have had to find alternative ways to keep active, perhaps you have even found a ‘new’ activity through necessity. Although outdoor exercise becomes less appealing during the cold winter months, doesn’t it?

Whatever your workout routine is, you have probably heard the term HIIT or High Intensity Interval Training. But what is HIIT and how could it up your fitness game?

The concept of HIIT can be paired with any aerobic exercise, such as running, cycling, or skipping. Typically, workouts consist of short, sharp, intense bursts of energy, followed by shorter periods of rest or active recovery. The idea being that you take yourself and your fitness to another level by pushing beyond your comfort zone.

For example, quick sprints for 20 seconds, followed by a light jog for 10 seconds, then back to the sprint. However, HIIT can be adapted to include resistance and strength training too. The requirement of intensity tends to make people reluctant to give it a go, but the reality is HIIT is NOT just for the young and super fit. In fact, HIIT workouts are especially advantageous for adults aged 50 and over and here are just some of the reasons why.

1. HIIT is fantastic for building muscle and improving muscle endurance.

As we age, muscle health can decline but intense exercise has been shown to slow and even reverse the ageing process, so it is never too late to improve muscle tone.

In HIIT the shorter rest periods encourage the muscles to become more efficient laying down more fibres and improving endurance. With stronger muscles comes a more supported skeletal system with more protection for joints and therefore greater mobility which is vital as we get older.

2. Improving oxygen levels and blood flow.

By pushing the body through brief intense exercise, allowing it to recover and then repeating the process improves both heart and lung health. In other words, the more aerobically fit you are, the better your heart can pump blood, the longer it will take for you to become breathless and so you can train for longer. This helps prevent heart disease but is also paramount for those who are at risk of, or have experienced a stroke.

In fact, a study has shown, in a group of over 65’s, the ability to take in and utilize oxygen was improved by an impressive 69% in just a few weeks of HIIT participation.

3. Lower your blood pressure and blood sugar.

HIIT has been found to be beneficial in lowering both blood pressure and blood sugar which, whilst both being problematic in themselves, also increase the risk of developing heart disease.

We have known for a long time that physical exercise is beneficial to overall heart health, but recent studies have found that high intensity exercise is more effective than steady state aerobic exercise, such as running, in terms of results.

HIIT has also been found to increase glucose metabolism in the muscles after only two weeks. Individuals with Type 2 Diabetes were seen to have improved pancreatic function and insulin control in just 8 weeks!

4. HIIT Improves Memory.

Cognitive decline is common as we age but adding HIIT to your fitness schedule could give your memory a boost!

Training in this way increases the protein in your brain necessary for brain cell growth.

A study showed that there was a marked improvement in the recall skills of the participants after only 6 weeks of training. This is great for older participants who will benefit from improved cognitive function while younger people may delay and even avoid memory impairment altogether in their later years.

5. No time? HIIT fits in easily into any busy schedule.

Few people have a couple of hours a day spare to dedicate to exercise. Many have busy lives and it’s easy to forgo time for self-care in order to complete other tasks. It’s the main reason people give for NOT exercising.

However, HIIT sessions need only be 20-30 minutes long. Providing you ensure maximum effort is used in those short sessions you can enjoy the benefits of a much longer workout but in just a fraction of the time.

6. HIIT Burns Calories.

By far THE main reason people engage in physical activity is because of a weight loss goal. It is never something I like to focus on as I try to encourage clients to exercise for the health benefits and the joy of moving their bodies, but as the world is obsessed with physicality let’s examine HIIT workouts and calorie burn.

HIIT style workouts have been found to burn 25-30% more calories than other workouts in half the time. Also, with improved metabolism the body continues to burn calories for up to 2 hours after the workout ends, which means you can kick back and relax and still be reaping the rewards.

So, how about giving it a go?

A common worry for not giving HIIT a go is the fear of not being fit enough to participate, but the idea of HIIT is to push past YOUR limits not anyone else’s. Your only competition is YOU.

A good instructor will adapt the session for various fitness levels and abilities. 

For example, if 20 press ups on your toes in 30 seconds is your limit we are going to push for 21. BUT if 8 on your knees is your limit, 9 is going to be your target. This is how absolute beginners, and the super fit can train together and encourage each other. Every class improves your fitness and endurance, and you will leave feeling accomplished.

If you need motivation to get started…

Even better, one-to-one personal training sessions with Cathie will give you directive and safe exercise whatever your ability or injury. Building a fitness and lifestyle plan together, she will keep you held accountable and you’ll be amazed at what you can achieve in a short space of time.

*Always inform your trainer if it’s your first class or if you have any injuries or medical conditions BEFORE session.

Why not try for yourself? What have you got to lose?

Adding some physical activity to your daily routine, particularly when lots of us have lost our routines due to the pandemic, can really help boost your mood and break the monotony.

For more information on PT sessions and online classes with Cathie, visit cqsfitness.co.uk or email cqsfitness@gmail.com

Cathie Q’s Home Fitness can also be found on Facebook where you can find all the lastest updates & prices

Here are just a few testimonials for Cathie’s HIIT classes…

“Newly Converted to HIIT Cardio. Loved it and added bonus in releasing endorphins which lifted my spirits.” – Helen

“Please don’t be put off. Give it a go , it is great, I love it – you can take it at your own pace . There are loads of options if you struggle with a certain exercise. GIVE IT A GO I PROMISE IT WILL BE OK.” – Suzanne