HIIT how and why to do high intensity training

Have you heard of HIIT? Increasingly fashionable, this very intense form of training seems to be gaining followers.

What is HIIT?

What is HIIT exactly? This increasingly fashionable acronym simply means high-intensity interval training or High-Intensity Interval Training in its original version. It is therefore not a sport in itself, but a way of training.

The principle is as follows: high intensity exercises are alternated over very short periods with recovery times or more moderate exercises. We generally consider a ratio between rest and effort times of 2 to 1. For example, an intense effort for 10 seconds (a sprint) and 20 seconds of rest. You can also choose an exercise of 30 to 40 seconds.

HIIT sessions are short, lasting between 10 and 30 minutes. A HIIT exercise is usually repeated 6 to 10 times. Most activities can be practiced in HIIT mode, spinning, running, elliptical, squats, burpees...

High intensity: reaching your limits

For a workout to be considered HIIT, the effort must be “high intensity”. This means concretely, that your heart rate must be between 85% and 100% of its maximum. The feeling of “reaching your physical limits” is very present when you train in HIIT! That said, when it comes to movement, everyone has their own preferences. You can very well exceed your limits (for example: add one or two sprints in your usual race) without a specific objective!

The positive effects of HIIT

HIIT is a training technique that burns a lot of calories quickly. This is one of the reasons that make HIIT a very popular method.

Another "strength" of HIIT training is to increase metabolism several hours after training (afterburn effect). It has indeed been shown that such training has effects on the body for at least 24 hours after stopping this workout depending on the intensity provided. This is the phenomenon EPOC (Excess post-exercise oxygen consumption) or excess post-exercise oxygen consumption. To summarize, let's say that there is an increase in oxygen consumption even after the end of intense physical exercise, the body trying to recover its "debt" in oxygen.

The benefits of HIIT

Those who practice HIIT find many advantages, here they are:

Reinforcement of physical condition, feeling of exceeding one's limits.

Effectiveness for weight loss (when it's a person's goal, but a friendly little reminder that diet culture doesn't have to fit into your exercise routine)

Improved physical condition and overall health (blood pressure, cardiovascular health, insulin sensitivity).

Reduced training session time (it's fun for people in a hurry!)

Convenient (many exercises are done with body weight only), no need to go to the gym.

Some simply prefer HIIT to long cardio sessions – and many also like to alternate long low- to medium-intensity sessions with HIIT sessions!

Warning: When you start a physical activity, especially if it is a recovery after a long period of inactivity, it is important to consult your doctor for a health check and / or to go at your own pace, more slowly, listening to each other. 

This is all the more true if you want to train in HIIT because it is a training technique that will put a lot of strain on the cardiovascular system, but also on the joints and lung capacities. You can therefore try HIIT if you feel physically ready and no contraindications have been raised by the doctor.