The benefits of HIIT (High Intensity Interval Training) are that you burn calories, lose weight, & increase your metabolism. This is why HIIT has become such a popular exercise format. There are so many benefits from this mode of training that goes beyond aesthetics.
One of the biggest benefits we see from HIIT is increasing our VO2 max.
VO2 max is a representation of how much oxygen your body uses during exercise at a maximum effort. The higher your VO2 max, the more endurance. The more endurance the higher your “Sweet Spot”.
A study proved that high-aerobic intensity endurance interval training (aka HIIT) is significantly more effective than performing the same total work at VO2 Max or at 70% HRmax. The changes in VO2 max correspond with changes in stroke volume of the heart, indicating a close link between the two.
Which is why, at SPENGA, we push to “HIIT” green in zones 3 & 4 in spin and why most strength sessions are built with HIIT in mind.
Now that you know the why, are you ready to push your VO2 Max?
The following 5 tips will not only ensure you get the best WERKout ever but also get your best VO2 max ever (aka higher Sweet Spot over time)!
1. Set yourself up for success
- Setting yourself for success can look like fueling your body properly, scheduling out your sessions, arriving early, and setting a goal for every session.
2. Hydrate
- It can be so easy to either forget to bring your water bottle or even forget to drink out of it throughout the session. A good rule of thumb – hydrate before your session and take sips at every recovery in spin and in strength.
3. Listen to your body
- In order to get stronger and increase your VO2 max, it’s important to recognize your limitations. It’s ok to not hit green every single time. It’s ok to sit in the saddle even when the instructor is not. It’s ok to pick lighter weights, and it’s more than ok to take the survivor exercise when you need it. Your body will thank you.
4. Embrace the yoga session
- It’s important to recover and thank your body for all the hard work it does. Luckily for us, yoga is built right into our sessions. Claim your space and allow yourself to sink right into it regardless of what the pose might look like at that moment.
5. Open yourself up to possibilities
- Don’t let doubt take over your session. That is YOUR hour to shine and to prove to yourself, what you can accomplish. Open yourself up to a new member, a different dumbbell/ kettlebell, or even a bit more resistance on the bike. Believe in yourself and believe in your strength!
Now, book that next session, and let's WERK!
Resources:
(1) What is VO2 max and why is it important. (n.d.). DNA FIT. Retrieved November 3, 2022, from https://www.dnafit.com/advice/fitness/what-is-vo2-max.asp
