Get your *HIIT Together (1)

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Get your HIIT Together
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• When it comes to HIIT, theres a lot of
  smoke-n-mirrors. In many of our education
  seminars, I say you should put an S in front of
  the HIIT. Lets be truthful about what HIIT
  really is. Most trainers forget about the
  second I in HIIT. INTERVAL. Interval means,
  work and rest.

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• This is essential for high intensity work. Many
  HIIT programs arent that they are a lets see
  what we can throw together to make it a
  hard program. Hard miss. Plus, who can roll at
  true high intensity for a full class of 40-60min?
  The work to rest ratio must allow for adequate
  time so the athlete can go again with an
  effective power curve. Meaning, rest long enough
  to do repeated work at nearly the same power
  output thats where results and adaptation
  happen. Typical rest periods for aerobic work
  should be roughly 11. For anaerobic efforts
  (where the good stuff happens), 13 minimum is
  sufficient in most cases. Keep in mind, the
  harder you go, the more you need that recovery
  time.

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• The other big myth is that HIIT is all body
  weight or done with a kettlebell or dumbbells.
  Quite the contrary. The key is to vary the
  movements and make sure you use decent load in
  your HIIT programming. In addition to the
  compound movements, mix in a barbell, sandbag,
  weighted vest or any movement on a rig.
  Adaptation and application to sport or life is a
  key result from HIIT training. Of course, we also
  believe in mixing up stamina modalities too (i.e.
  rower, bike, treadmill) to keep your heart strong.

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• Just starting out?  Here are some key points to
  remember
• Move Efficiently (If you have a proper work rest
  ratio, you should be moving with good technique)
• Keep repetitions to blocks of 10 or less (Again,
  work rest is key)
• Keep sessions to 15-20 min to allow for
  adaptation to HIIT. In a few weeks, youll be
  able to grind it out longer and harder.
• Aerobic work rest 11
• Anaerobic work rest 13 (minimum)

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• There are numerous studies showing that HIIT
  training has psychological and physiological
  benefits. The key is to do it intelligently and
  with purpose.  We will dive deeper into
  programming in the upcoming weeks, but for now,
  here is an example of what HIIT programming
  should look like.
• Article source https//kingdomfitnesscalifornia.
  com/2021/04/10/get-your-hiit-together/.