HIIT: Get ALL the benefits without the discomfort.

Use moderate intensity exercise as a substitution for HIIT AND still get the fitness and weight loss benefits.

High-intensity interval training (HIIT) was the number one exercise trend worldwide for 2018 according to the American College of Sports Medicine (Thompson, W. 2017). It continues to be popular and even growing in popularity through varied applications in resistance training methods, 30-minute fitness programs, trend and boutique programming and beyond, even though it has been widely accepted that HIIT comes with many risks and is not appropriate for everyone. HIIT is defined as alternating periods of high-intensity exercise (typically defined as 85% or higher of maximum heart rate) followed by rest intervals. It is important to note that rest intervals do not necessarily mean resting or inactivity but include periods of less intense exercise (low-intensity resistance sets) and active recovery (dynamic stretching).

The key to safe and effective HIIT programming is to acknowledge that each person has different baseline fitness. What is defined as high intensity for one person may be either too stressful or not enough for another person. The key is to determine how high intensity is defined for each client and then modify training methods and exercise intensity for each individual.

To achieve the goal of HIIT modification, start with a review of the key programming variables associated with HIIT. These are:

• Intensity (how hard)
• Volume (how much)
• Rest periods

Remember,

1. Intensity and volume are inversely related. The higher the intensity of the exercise the shorter the all-out work interval will be.
2. The higher the intensity of the exercise the longer the rest period will be.

To modify HIIT, start by using training methods that keep clients active, heart rate up and focus on specific muscle groups at one time.

SUPERSETTING

Supersets are doing two exercises back to back. They are a great way to keep clients moving and focus on specific muscles. Typically, the muscle groups used complement one another – either working together (synergist supersets like a back exercise followed by a biceps exercise) or agonist-antagonist supersets (for example, a triceps exercise followed by a biceps exercise).

Another mode of supersets is alternating cardiovascular exercise with resistance exercises. For example, have a client walk on an incline on a treadmill for one minute followed by a set of 15 lunges for each leg.

CIRCUITS

Circuits are a series of exercises in succession. A circuit example is a dumbbell squat followed by a modified Romanian deadlift followed by a standing overhead press. To complete the circuit do three to four sets of 12 -15 repetitions each exercise.

COMBINED TRAINING

Combined training is simply doing cardiovascular and resistance training within the same session. It is arguably the most effective training method for weight loss. However, be advised that strength gains are compromised when cardio and strength are done in the same session (Doma & Deakin 2013). For that reason, this training method is advised for beginning to intermediate clients with the primary goals of general fitness and/or weight management.

With combined training, cardio and strength are not necessarily done as supersets as described above but in succession. For example, 20 minutes of run-walk intervals on the treadmill followed by 20 minutes of strength training.

COMPLEX TRAINING

Complex training is an advanced form of strength and conditioning that pairs two biomechanically similar lifts. What differentiates it from other training methods is that one exercise is a heavy conditioning lift while the other is a plyometric drill. An example of a complex training set is a back squat (conditioning lift) paired with a biomechanically similar tuck jump (plyometric drill). Because this training method is advanced and uses plyometric drills it should be reserved for intermediate to advanced fitness clients and athletes.

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References

Doma, K., & Deakin, G. 2013. The Cumulative Effects of Strength and Endurance Training Sessions on Muscle Force Generation Capacity Over Four Days. Journal of Australian Strength and Conditioning, 21(Supplement 1), 34-8.

Thompson, Walter R. Ph.D., FACSM. WORLDWIDE SURVEY OF FITNESS TRENDS FOR 2018: The CREP Edition, ACSM's Health & Fitness Journal: November/December 2017 - Volume 21 - Issue 6 - p 10–19.

Author Biography

Amy Ashmore, Ph.D. holds a doctorate in Kinesiology from the University of Texas at Austin. She is a physical therapy continuing education provider located in Las Vegas, NV.