Are you doing the same boring treadmill day after day at the same speed, week after week, month after month, year after year? Well guess what? It’s probably time to change it up.
Although we are creatures of habit and find comfort in the idea of routine, you probably find cardio extremely boring. You are counting every minute until this workout is over. In fact, let’s just end it early today because you cannot stand doing the whole 30 minutes. Your heart rate remains the same but the oomph, is gone. Like many areas in your life, you are looking for the zing, the hoorah, the sense of accomplishment you feel when you just polished off a 7 oz. prime t-bone. You’ve done something that meant something. You need something meaningful and exciting.
What you need is intensity in your life, a little pounding, and it will leave you out of breath, with a combination of feelings of love and hate. What is it? It’s called H.I.I.T. It’s such an appropriate name because it what this stands for High Intensity Interval Training. I’ve always been a fan of it for several reasons.
Check out this website. This is one of the most up-to-date blogs about fitness. It gives a great description of high intensity interval training.
In a nutshell, Fitness Black Book describes the advantages of HIIT training while also comparing different types of HIIT techniques.
So what is it? High Intensity cardio at its max for short timed intervals such as the 30-30: which is 30 seconds of high intensity cardio at 90% with a recovery period of 50% is one example. This could continue from 15- 30 minutes depending on individual levels.
Rusty Moore, the writer of Fitness Blackbook, describes very thoroughly a set of examples and variations of a study that proved that the shorter sessions of 30-sec/30-sec with 90% output/50% output (rest period) was the more effective variation.
30 second and 30 second at 100% intensity/ 50% recovery
3 minutes and 3 minutes at 90% intensity/ 50% recovery
3 minutes and 3 minutes at 100% intensity/ 50% recovery
Why was it the most effective?
1) Active rest = less lactic acid buildup
2) Less lactic acid buildup= less fatigue and pain
3) Shorter intervals= greater oxygen debt= higher calorie burn
So should we do long intervals?
According to Rusty… Yes! …Because we increase VO2 max (the measurement of oxygen in milliliters/ min) but also improves the short interval training.
Why do we care? The whole idea is to become leaner, fitter, healthier and hopefully at a shorter period of time. Some of you may find steady state more comfortable but that doesn’t mean you can’t switch it up.
Be different, think different… change is good. If you don’t believe me, do your own research.