• Kirsten Russell

Let's talk about.......HIIT


By now I'm sure you have heard about HIIT training.

This is short for High Intensity Interval Training.

What is it?

HIIT training is an exercise strategy of alternating short periods of intense exercise with less intense recovery periods.

For example 40 seconds of high intensity work then 20 seconds of recovery.

Typically these sessions last for 30 minutes or less.

Benefits of High Intensity Interval Training:

* Can provide improved athletic capacity

* Don't need lots of equipment

* Can be done in 30 minutes or less

* Increases your glucose metabolism

* Reduction in body fat

* Improved cardiovascular fitness

* HIIT sessions can be done anywhere, anytime

HIIT is an effective form of exercise when you are time pressured and aren't looking to really build bone or muscle mass.

Is it worthwhile to do? Yes it is, however there are risks to doing these sorts of workouts which you should be aware of.

Risks of High Intensity Interval Training:

* Higher risk of injury to muscles and joints

* mobility, flexibility and core limitation issues can be further exacerbated by HIIT sessions

* Form of exercises may be compromised due to the higher intensity nature of these sessions

Some people you might know of might be doing 5+ high intensity sessions per week, however you shouldn't do more than 2-3 times per week maximum because they put increased strain on your nervous system,, joints and muscles and you need to have sufficient time to recover in between sessions.

By continually performing these types of sessions you will also put your body under stress by raising cortisol levels and therefore you may not get the results you want.

While there are numerous benefits to HIIT and I do incorporate some periods of these into my client and personal training sessions they need to be used with caution especially if you have injuries or limitations.

Personally I do two HIIT sessions per week to keep my cardio capacity in good shape, the rest of the time I do weight and agility sessions.

If you have any injuries, or limitations, such as bad knees, hip or knee issues do not do these high intensity workouts. Its far too risky.

Many of my clients cannot jump (or don't want to) and perform these high intensity moves.

The great news though is that you don't have to, you can do low intensity workouts that still get your heart rate into the fat burn zone without the need to jump around and risk injury.

This is where having a qualified personal trainer advising you or guiding you in your programme.

If you want to try out a low intensity session in the studio then hit me up on the link below and book in your two absolutely free one-on-one 30 minute personal training sessions here.

Find out for yourself why other ladies love what I do and are getting amazing sustainable results.

#fitness #workout #stayactive #gym #healthyhabits

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211 Ferry Road

Christchurch Central City
Christchurch 8011
New Zealand