HIIT CARDIO: Your New BFF
Cardio - somehow that one little word started stirring negative feelings whenever it is heard! Maybe it has to do with visions of hours sweating on the treadmill, feeling like you have to be there forever for any progress to be had. It’s time to redefine our feelings about cardio! You do not need to spend hours on hours marching away on a treadmill or stepmill. You can accomplish A LOT in a little bit of time with HIIT cardio! Read on to learn all that you need to know to utilize the most effective, or “best bang for your buck” in the fat burning department.
High Intensity Interval Training cardio requires a certain intensity in order to truly “qualify” as HIIT and that intensity varies from person to person. Like most things in health and fitness you need to figure out how things best work for you. In the case of HIIT you will need to find the right rest time, tempo and equipment/movement type that works the best for you. Regardless, your new BFF needs to be performed with intention, INTENSITY & some serious power.
So, how can you determine if your workout is being performed at HIIT cardio intensity? The best way is by calculating your max heart rate.
How To Calculate Heart Rate Max: HR Max = 220 - (your age) Example: 220 - (33) = 187 (I am 33 years old) The optimal “intensity level” or working capacity for HIIT cardio is 85-95% of your HR Max. That being said, your heart rate will likely be at or above 170 bpm when performing a HIIT workout (generally speaking). You should be winded after the interval (this is HIGH INTENSITY interval training, after all)! If you are not winded and fatigued at the end of the interval, it was not performed with enough intensity based on your HR and perceived rate of exertion.
You can also determine your active recovery/recovery based on your heart rate. I suggest beginning another interval when your heart rate has reached 60-65% of your HR max, or you are able to breathe normally and have caught your breath from the previous round. Aim to start each interval feeling “fresh” and with powerful intention for best results. For some, this will be after 30 seconds and others after a minute or more. This is based on your current level of conditioning.
Let’s look at using sprints as a High Intensity Interval Training workout for two different people. Person A is a runner and is performing sprints for their HIIT cardio workout while Person B hasn’t run in years and is also performing sprints.
Person A will have a much HIGHER working capacity due to their previously established endurance and cardiovascular training from previous runs. They will most likely recover much faster and need a shorter rest interval. Person B will reach their HR MAX much faster and at a much more intense rate due to their lack of endurance and minimal working capacity (at that time). They will need a longer recovery period after their interval of work.
Each person will still be getting great benefits as long as they listen to their body! It is ok to decrease interval length or intensity or increase recovery period, while keeping your overall intensity as high as possible.
HIIT sessions should range between 10 minutes in length up to but never exceeding 30 minutes in length. The “sweet spot” and recommended time frame for a HIIT session is 15-20 minutes in length accompanied by a 5 minute warm up and 5 minute cool down.
One thing to remember - fitness equipment and fitness trackers will never be as accurate as taking your own pulse. Fitness trackers also have heart rate tracking features included, but unless it has a chest strap (Garmin products), the accuracy will be compromised and will likely display a lesser value than your true heart rate. Counting your pulse on your carotid artery (found in your neck) is a great way to accurately determine your heart rate (better than using your wrist). To check your pulse over your carotid artery, place your index and middle fingers on your neck to the side of your windpipe. When you feel your pulse, look at your watch and count the number of beats in 15 seconds. Multiply this number by 4 to get your heart rate per minute.
You now hold all of the secrets to the most efficient fat burning activity. Time to go get your sweat on!
