Unless you’ve been living under the rock for the past couple of years then you have probably heard of HIIT, Tabita and CrossFit. Although each training methodology hasn’t hit the mainstream fully, but the components of each are evident in bootcamps that everyone runs these days and in workout videos such as P90X. So, what is HIIT, Tabata and CrossFit?
HIIT (High Intensity Interval Training)
HIIT is an exercise methodology that involves short but intense workouts using periods of intense effort followed by short rest periods. Typical work to rest ratio is 2:1. If you run for 30 seconds then you jog for 15 seconds. Although most people will mistake this for an actual fitness routine, however this is just a strategy that can be applied to almost any cardio and other fitness routines.
Tabata
Tabata Training is basically HIIT but has more defined work to rest ratio and amount of sets to be performed, as based on an original study Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. by Tabata I, et al. Another thing that I noticed is that when someone is doing a Tabata Training they usually use some form of resistance or weights. Whereas HIIT usually involves strictly cardio exercises such as running, biking, skipping, etc. But the principle is the same in both methods, work hard for X minutes then rest for X/2 minutes or variations of it.
CrossFit
CrossFit is a fitness training methodology that incorporate cardio, weights, gymnastics, and other full body movements into its routines. If you’ve ever been to a bootcamp, you’ve probably done CrossFit. This training methodology was also made popular by the film ‘300‘. The film’s cast utilized this training method to forge elite gladiator physiques. Unlike your boring routine at a gym, where you move from station to station working one body part at a time at a snail’s pace. CrossFit routines aimed at developing your strength and cardiovascular capacity. At one station you might be doing push-ups off the medicine ball, the next one flipping tires, then hanging crunches, then skipping rope and so on. It’s a full body workout. There’s virtually no limit on what types of exercise combination you can put together.
Why are these training methodologies becoming popular? Because they work, you don’t need to spend hours doing it and they are a lot of fun.
Let me hear from you. What are your thoughts? Have you done this type of training?
*image courtesy of Eric Nelson Photography
In the past couple of weeks I conducted a mini experiment. I wanted to see if wearing a heart rate (HR) monitor burns more calories. The HR monitor won’t burn calories on your behalf, but rather help you stay within your target heart rate (easier than doing it manually). I wanted to compare this to the typically suggested rest times between sets during weight training. Ever look at the weight training program, and between each exercise sets noticed suggested rest time of about 1 min (typically the baseline for a weight training program)? What I learned was that 1 minute is too long of a rest between sets if you’re looking to maximize calorie burning efficiency.
Results were expected and obvious. Staying in higher target HR zone burns more calories.
Week A: Took 60-90 second rest between sets. My average HR stayed between 50-60% of my max during workouts. Average length of each workout was about 35 minutes. Results: burned 218 calories on a lower end and 318 on the higher end.
Week B: Didn’t time myself, but instead took breaks until my HR reached a certain point. My average HR for the workouts during this week was in 70-75% range. Average length of each workout was 26 minutes. Results: burned 311calories on a lower end and 346 on the higher end.
As you can see I worked out less and burned more calories. That’s one of the things I’ve been teaching my personal training clients. Your calorie burning efficiency will be better if you stay in a target heart rate zone. And it’s another reason when doing my initial consultation I always ask if a client has an HR monitor, as I base rest times on target HR zone. It makes it easier to stay on track than by manual method (fingers on pulse). If no HR monitor is available, I recommend rest time between 45 secs to 60 seconds as absolute max.
The one thing I should note is that this is most effective for those individuals wanting to lose weight and improve cardio. If you want to bulk up or have completely different fitness goals there are a number of other methods, techniques and strategies to help you achieve those goals.
I don’t have a specific recommendation for a heart rate monitor. Take a look at these heart rate monitors on Amazon and pick one based on reviews, ratings and your budget.
*image courtesy of Lifeonthe inside
If you listen to music or other type of audio while working out then you’re probably very familiar with the armbands. It’s a little mp3 player or an ipod holder that straps around your upper arm. Well, get rid of it today if you use one. Manufacturers that created it, obviously did not take into the consideration how it effects your workouts, and body during a workout.
Imbalance
Starting with a workout. Wearing an armband creates a sense of imbalance. It takes a very long time to get used it. The last thing you want to think about and be distracted is by a strap around your upper arm. Your focus should be on the movement and the exercise you’re performing.
Restricted Blood Flow
Secondly, it restricts the blood flow. The strap has to be tight so it doesn’t fall off during an intense physical activity, especially if you’re sweating. Proper blood flow is imperative to your fitness success as it delivers oxygen and nutrients to your cells, and removes waste.
Limited Muscle Contraction
Lastly, wearing an arm band limits proper muscle contraction. Just think about how many exercises you do that utilize your biceps. Do you think it makes sense for one arm to be free of restrictions and for the other to struggle to contract or move blood through? Doesn’t make sense in my books.
So, what are the options? Belt clips, pockets and I would even consider lanyards to be a better option. Ask your local electronics store or even sports/fitness store for other alternatives, and say NO to arm bands.
*Image courtesy of Ed Yourdon
Overload. This is probably one of the most important, if not the single most important fitness principle out there. Look up any fitness program or talk to any personal fitness trainer you will always see and hear that in order to see real results you need to push yourself a little harder at each an every workout. Essentially, an overload principle states that in order for your body and muscle groups get stronger and better, you need to add more than normal (or previous) level of stress/load.
For example, let’s say you do a bench press of 135lbs today for 10 repetitions. The next time you do the same exercise, overload it. Add-on extra 10lbs and try to do 145lbs for 10 repetitions. This principle applies to any sport. The key thing is to make your muscles work harder each and every time than they’re previously used to either by lifting more weight, running faster or longer, or stretching further.
By overloading you’re letting your body and muscles adapt to new levels of stress. If you systematically do this that you’ll be able to reach your fitness and performance goals much faster.
