Day 28: HIIT (High Intensity Interval Training)

Day 28

HIIT

WOD 130428

10 Rounds

Spring 100m

Rest 1 min

or

Tabata of

Pull-Ups

Push-Ups

Sit-Ups

Squats

Then 

50 dumbbell thrusters

Review

• 2 more days. 
• Work on mobility (stretches and foam roll).
• Do your laundry. You're going to need it to dress up May 1st when you take yourself (and your team) out to dinner!
• Make sure you tell your friends to keep it up. You're almost there!

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H.I.I.T. (High Intensity Interval Training)

From the wise words of Wikipedia, the online encyclopedia's explanation of HIIT is:

"High-intensity interval training (HIIT), also called High-Intensity Intermittent Exercise (HIIE) or sprint interval training, is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise. Usual HIIT sessions may vary from 4–20 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning." 

(Source: http://en.wikipedia.org/wiki/High-intensity_interval_training)

An example of an HIIT is a tabata. Tabata was a type of HIIT developed by Dr. Izumi Tababta who saw the benefits of 20-seconds of ULTRA-intense exercise followed by 10 seconds of rest, repeated for 8 cycles. I personally like this tabata after a WOD and routine because it helps my cardio when I'm feeling exhausted. I train by putting the run/cardio at the end so when I do have the opportunity to run, I can do the run with fresh legs.

High intensity training is one of the main components of CrossFit and the benefits that come from the high intensity workouts outweigh any hour-long treadmill workout. The following are benefits HIIT can work for you:

1. Efficiency
• Efficient HIIT can work for anyone with a busy schedule. You can squeeze a workout during a lunch break or use HIIT for a fast-approaching event. There IS evidence showing more progress with people that performed 15 minutes if HIIT three times a week than a girl jogging on a treadmill for an hour.
2. Fat Burning
• Doing HIIT workouts puts your body into hypderdrive and turns on the repair cycle even after your workout. You'll burn more calories in the 24 hours AFTER an HIIT workout than a steady run.
3. Healthy Heart
• Putting your body through an anarobic zone produces amazing results. After doing 8 weeks of HIIT in a study, subjects were able to bike twice as long as they could before the study, while maintaining the same pace.
4. FREE-99
• Running, biking, jump roping... all good. But HIIT training all you need is your body. Jumping high knees, sprinting, or anything plyometric (body weight high extreme jumping), could get your heart rate just as fast.
5. Losing weight, not losing muscle
• Steady cardio loses muscle lose, that's pretty much a given, but HIIT workouts allows athletes to preserve their muscles while getting that cardio workout. It's a win/win basically.
6. Boost in Metabolism
• High intensity performance increasing human growth hormone during the 24 hours after your workout. For the women out there; Hgh not only helps with fat burn, but it slows down the aging process :)
7. HIIT- it - Anywhere
• Do it on a boat. In the park. In your basement. On top of the apartment roof. HIIT is such a simple concept that you can adapt to your surroundings. No excuses when you're on vacation in that hotel.
8. U v U mentality
• HIIT is challenging. It's short. It's intense. You're probably going to be sucking wind. but if you like challenges and new exercises, you're going to be using these in your workout routines.

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Men's Fitness 8 High Intensity Workouts

Link: http://www.mensfitness.com/training/lose-weight/8-amazing-fat-burning-intervals?page=2

Bodybuilding.com Ultimate 8 Week Training

Link: http://www.bodybuilding.com/fun/ultimate-8-week-hiit-for-fat-burning-program.html