High intensity interval training, or better known has HIIT has become an increasingly popular form of exercise due to its benefits and small time requirement. HITT can be defined as very short intense intervals of exercise, reaching 80% to 95% of a person’s estimated maximum heart rate, alternated with less intense rest period. This form of exercise has been shown to cut total exercise time by approximately 75% compared to a steady state of continuous exercise.
This new revolutionary type of workout has been proven to burn more calories during and after a workout in comparison to continuous exercise. This type of workout could be incorporated into everyday activities. For example, when on a light jog or walk, if you sprint for 1 minute, this can significantly boost your endurance and your overall health. Furthermore, research has proven that more fat is oxidized quicker during these HIIT workouts, thus leading to an increase in fat loss.
In addition to improving overall health, HIIT has also been shown to improve blood pressure, cardiovascular health, insulin sensitivity, cholesterol profiles and decreasing abdominal fat and body weight while maintaining muscle mass.
Exercises such as jump squats, wall-sits, jump rope, pushups, medicine ball toss and leg lifts, just to name a few, are incorporated into this circuit training. HIIT training has become so popular due to the fact that it can easily be modified for people of all fitness levels and special conditions such as injuries or chronic diseases. Regardless of age, gender and fitness level, high intensity interval training is a scientifically proven way to improve general conditioning and will optimize cardiorespiratory fitness as well as a number of other health benefits!
The concept of HIIT training is something that Serving Kids Hope incorporates in their after school and summer Fit Clubs. These Fit Clubs are open to children ages 4-18 years, and will be running throughout summer in the cities of Santa Ana and in Costa Mesa at Rae Elementary School. One great HIIT exercise is swimming, and this is something that will be offered during the summer program as there is access to a full Olympic size pool!
In addition to offering great workouts, Second Harvest Food Bank will be providing snacks and lunches to all of the participating kids, Monday thru Thursday. The time and dates of the summer program will be the same at both sites; they will be running from 9am. to 12pm, starting July 11th to August 18th. Hope to see you there!