HIIT or High Intensity Interval Training is one of our more popular classes at ParkFitNZ.
HIIT comes in many forms but in summary:
What is HIIT?
- HIIT is a form of cardiovascular training which alternates between short intervals of really high intensity exercise followed by less intense recovery intervals.
- The goal is to work at >85% of your predicted max heart rate (or 8-9/10 RPE) during the high intensity portion of the session with less intense recovery periods in between (See more below on Heart Rate Zones / RPE Scale)
- Short on time? HIIT could be the perfect training method for you as classes usually last 40-45 minutes including warm-up and cool down
- Improved cardiovascular fitness (reduced resting heart rate and reduced blood pressure)
- Burns a lot of calories in a short amount of time
- Improved body composition (fat loss, increased muscle mass)
- Improved V02 Max
- Improved sports performance
- Improved insulin sensitivity
- Retained muscle mass
What to expect from a HIIT session:
- We use lots of different equipment and body weight moves to get your heart pumping, from battle ropes, kettlebells, slam balls, med balls, skipping ropes and lots lots more
- You will sweat - a lot!
- Classes last approximately 40-45 minutes including the warm-up and cool down phase
It is recommended that you only participate in 2-3 (max) sessions of HIIT per week to allow for sufficient recovery between sessions.
Heart Rate Zones:
Most of us these days have heart rate monitors of some kind. Either a dedicated heart rate monitor or one built into our watches. These can be a useful tool for monitor the intensity you are working at. But what does it mean?
For a HIIT session, the goal is to work at >85% of our predicted heart rate but this is different from one individual to the next.