by Stacy Gunlock B.S.E. Kinesiology, NSCA CPT, LMI, Schwinn, American Heart
WHAT IS HIIT?
High-intensity interval training (most have heard it called HIIT) is a training protocol that alternates between short periods of intense or explosive anaerobic exercise and brief recovery periods, until the point of physical exhaustion. HIIT training involves exercises performed in repeated quick bursts at maximum or near maximal effort, with periods of rest or low activity between bouts
COMPONENTS OF HIIT IN GROUP TRAINING CLASS
In a group training class, start with SPIN where the focus is to increase cardiovascular endurance by varying between Zones (levels of intensity, from 1-4) using power or wattage to measure intensity. The HIIT protocol is utilized during Spin in Zones 3 and 4, where the participant is asked to reach 100% effort and above for short periods of time, followed by periods of recovery in Zones 1 and 2. This allows for increased cardiovascular endurance by increasing the capacity to produce POWER in an anaerobic state.
The HIIT protocol is utilized a second time during the Strength segment, which consists of 20 minutes of Strength training. This segment is programmed by a team of fitness professionals, ensures it is always safe and effective for the participants, while feeling fresh and never repetitive.
Each of the many Strength formats utilize HIIT training in a different way; Tabata 20/10 consists of 20 second bursts of energy, followed by 10 second recovery periods, which allows the participant to increase their heart rate progressively over four minutes, before recovering for 60 seconds. Formats such as Turbulence or Ignite are based on longer bursts of energy without recovery between exercises, before taking a 60 second break. Other formats like EMOM (Every-Minute-On-the-Minute) and Boxing allow the participant to truly choose their intensity level and recovery time based on their own training ability.
Lastly, the HIIT principle is utilized in the 20-minute Yoga segment through the first 10 minutes. The type of exercises performed may only see bursts of intensity when the movements are strength based and flowing. After finishing this strength portion of Yoga, the participant will then perform traditional Yoga poses that allow for flexibility and recovery, to round out the high intensity work.
BENEFITS of HIIT GROUP TRAINING CLASSES
The benefits of HIIT training are proven to be effective, but the core concept of group training is that “together we can achieve more.” Group training is a great way to push one’s self into higher levels of intensity safely and efficiently. Led by a professional fitness instructor and surrounded by the energy of your community, the participants are able to achieve these HIIT protocols easier and more efficiently. The instructor will not only ensure proper technique, increased body awareness and mindfulness, but also motivate participants and encourage social interaction, all leading to better overall fitness results.
WHY CHOOSE SPENGA WHEAT RIDGE FOR YOUR HIIT GROUP TRAINING?
SPENGA is the best group fitness HIIT training session there is, not only are you surrounded by fitness professionals, but a community whose commonality lies in “becoming the best version of ourselves together”. In addition to each segment implementing the HIIT protocol, the workout itself consists of all three of the fitness components: Cardiovascular Endurance, Muscular Strength, as well as Flexibility, making it “THE BEST WERKOUT EVER!” HIIT is one of the most effective ways to improve your fitness, and group fitness is the pathway to do it!
Your first session is always free at SPENGA, so why wait? Redeem your first free session by visiting wheatridgeco.spenga.com/intro-offer
