High Intensity Interval Training

Friday, January 06, 2017 · Mike Davis

Good morning,

Grab some coffee and pull up a chair!

Been a great week so far. Had 3 super runs and if time permits this morning, I will get a second strength training workout in. If not, I still feel good about my week. It started out on the treadmill Monday, then Tuesday I killed my intervals, and then Wednesday, I strength trained and yesterday I ran a nice 70 minute (8 mile) long run. I am unsure with my quick trip to DC, if I will get a long run in this weekend, so yesterday’s run may be my final for the week. With some quality runs and some strength training, I am pleased and feel great about my current fitness level. With my birthday, just over a month away, as always, I want to be in better shape than was on my previous one and I would guess that I am. Do not misunderstand me, I’m no bragging, I must motivate myself much like most people and challenging myself is the best strategy for me. However, I have come to understand that I should be pleased with whatever I can accomplish in each week and build on it the next. Staying positive keeps me motivated.

High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods

“HIIT” has been around for some time in various forms of workouts for some time, but more recently it has been recognized for its tremendous value on multiple levels. Current studies laud HIIT for its cardiovascular benefits, weight loss abilities and conditioning. This week, I had 2 workouts that would have been considered “HIIT’, the first being my intervals workout and the second being my strength training. Incorporating “HIIT” into my training plan helps with every one of my training goals as well as helps in other tangible ways, which I will touch on in a bit.

All training plans we write at No Finish Line Running include interval workouts, as they benefit in the following ways:

• Increased running efficiency (Makes our normal pace seem easier)
• Trains our legs to turnover faster
• Improved cardiovascular system
• Improves running form
• Trains us to run in a higher heart rate zone for periods of time
• Controlled training
• Easy to benchmark results and monitor improvements
• Efficient way to train

Altogether, you can see there are many benefits and I could have kept going. Most runners want one or two things; run faster or for their running to feel easier. Looking at the list of benefits, the first bullet says “Increased running efficiency” is right there. Running in a steady controlled burst for a set time, raises our heart rate, increases the lactate in our blood (that feeling of wanting to throw up) and improves the management of expelling carbon dioxide (CO2). Altogether we are training our bodies to improve its efficiencies at a greater stress level. This will not only result in greater ease at our normal pace, but will also enable us to be stronger (faster) runners. Bam! Two great benefits from the same workout.

Without going into each of the benefits, I would like to touch on the last bullet “Efficient way to train”. Often one of the challenges of training is our time available. When we develop a running training plan, we must ensure that it is doable on many levels and certainly “time” is an important factor. The great thing about “interval” workouts is that you can complete one in as little as 30 minutes. With a 7 minute, warm up and cooldown run, that leaves you with 16 minutes to alternate 2 minute intervals. That would be a great workout to squeeze in on a busy day. The idea is that the shorter the interval the more intense they are and that 30 minutes will be comparable to an easy 60 minutes run.

Interval workouts are totally “high intensity interval training” and are necessary when training for an event or just to have greater ease in your running. NFLR not only includes them in all our client’s workouts, but we also have track night that runs from late spring through the early fall. This has been one of our favorite offerings and is a lot of fun! We do not market it as “HIIT”, but maybe we should.

One other benefit that “HIIT” has found to be good for, is weight management. Studies have shown that “HIIT” is the best calorie burner. The varied intensities burn’s far more calories than does a steady state workout and increases your metabolic rate, meaning you will burn calories for nearly 24 hours after your workout. I am not an ACE certified trainer yet and so I would have to defer this subject to Kathleen Davis, but studies have certainly espoused the weight loss benefits that “HIIT” provide.

My strength training while focused on running as well as total fitness, it also is “HIIT” based. This allows me to get “HIIT” benefits, run stronger, minimize injuries, and maintain functional strength. All in less than 38 minutes, which includes stretching.

One intangible benefit that “HIIT” training provides is on the motivation. If I see that I have only a 38-minute workout, I have a greater chance of doing it. Some days a 60-minute workout seems enormous and can be challenging to get motivated for, but 38 minutes, that doesn’t seem so bad. It is often a mental challenge and there are days I need to find ways to make it work.

The great thing about “HIIT”, is that you can use it for just about any workout activity. Strength training, cycling, rowing, etc... Injecting intervals turns a mundane workout into a super calorie burning, cardio blast workout! After your done, your endorphins are flying high and your metabolic rate is still at work.

It looks like I have time to do my strength training before I hit the road for DC. Ugh! Have a great weekend and stay warm!

God Bless!

Mike