1. Learn Over Lunch: High Intensity Interval Training Jeff McCormick, MS, LAT Bob Holtz Wellness Center

2. What is High Intensity Interval Training (HIIT)? Repeated bouts of high (or near maximum effort) followed by varied recovery times. (American College of Sports Medicine). Example: 30 second sprint followed by 30 seconds of walking. Repeated 10-20 reps.

3. Exertion Levels Should reach 80% to 95% maximum heart rate, recovery stage heart rate should drop to 40% to 50% maximum heart rate. Could use perceived exertion scale (1-10) of 8 or higher. (American College of Sports Medicine).

4. How to Calculate Target Heart Rate 220 - age = Maximal Heart Rate Example: For a 40 year old. 220 - 40 = 180..80 x 180 = 144 95 x 180 =171 Target Heart Rate (THR) 144-171 Beats Per Minute (BPM) during high intensity phase.

5. Recovery Heart Rate 220 – 40 = 180..40 x 180 = 72 BPM..50 x 180 = 90 BPM. Recovery Heart Rate = 72-90 BPM.

6. Health Benefits Increase aerobic and anaerobic fitness levels. Lower blood pressure and cholesterol. Increase cardiovascular and mental health. Decrease in body fat and maintain muscle mass. Increase insulin sensitivity so exercising muscles are able to use glucose more efficiently as fuel to produce energy.

7. Why Is HIIT So Popular?  Saves time-20-30 minutes maximum.  You can use all types of exercise equipment. (Weights, Bike, Elliptical, Treadmill, Pool, or no equipment at all and simply use body weight activities.)  Burns more calories than traditional exercise.

8. Most Important Benefit from HIIT?  POST EXERCISE OXYGEN CONSUMPTION is the most important benefit.  This can last up to 2 hours after exercise, during this time your body is restoring itself to pre-exercise levels and thus, burning more fat for energy.  Also during this phase of recovery, the body will produce more human growth hormone and testosterone which will help muscle repair and increase muscle mass.

9. HIIT Workouts Per Week:  Starting out – 1 per week.  Building up to 2 per week.  High level fitness could go 3 times a week, but only in short stretches of time, 4-6 weeks.  Number of bouts: Example: 10 bouts of 60 seconds each.

10. Limitations of HIIT: Need to build fitness foundation first. Increase chance of injury or over use type injury. Not ideal for all sports training. Individuals with heart or arthritic problems should not use HIIT. People with balance problems. Individuals who experience dizziness with exercise should not participate in HIIT. You should always consult your doctor before starting HIIT.

11. Resources American College of Sports Medicine. Website: www.acsm.orgwww.acsm.org American Council on Exercise www.acefitness.org