FAQ
- WHY DO HIIT?
- WHAT TO CHOOSE BETWEEN HIIT AND AEOROBIC RUNNING?
- WHAT IF I AM AT LEVEL 6?
- WHAT IF I AM AT LAST LEVEL (LVL 10)?
WHY DO HIIT?
With HIIT, you will mainly train:
- lower part of the body
And secondly train:
- abs
- shoulders
- back
The main advantage by performing this training is that you will gain in both coordination and performance, by using no equipment, only some comfortable shoes! It will also reduce your stress and help you lose some extra pounds.
WHAT TO CHOOSE BETWEEN HIIT AND AEOROBIC RUNNING?
Why not both?
HIIT and Aerobic running have both its own pros & cons. So we advice both if you have enough time.
Here are some pros/cons for HIIT:
| Pros | Cons |
|---|---|
| + improves performance | - not advised for beginers (due to higher intensity) |
| + improved calorie afterburn | - higher risk of injury |
| + improves heart health (better VO2 max) | - lower improvements in endurance |
| + shorter workouts | - carb are the main source of energy, not fat |
| + Increases fast-twitch muscle fibers |
Here are some pros/cons for Aerobic Running:
| Pros | Cons |
|---|---|
| + better for beginers (due to lower intensity) | - longer workouts |
| + increases endurance & slow-twitch muscle fibers | - can be boring |
| + improves heart health | - Risk of injury |
| + fat are the main source of energy, not carb |
WHAT IF I AM AT LEVEL 6?
If you succeed level 6 of this training, we can say that you reached one main goal of this training because you will be able to do HIIT for 30 min with a ratio of 1 min of high intensity / 2 min of lower intensity (which are the metrics generally advised for HIIT).
But if you want to do this same exercise every weeks (2 to 3 times/week) at the same high intensity (let's say 16 km/h), it won't be HIIT anymore whose definition is High Intensity Interval Training. Because, your body performance improved and the previous high intensity (which was 16 km/h) won't be "high" enough anymore. So from then, you can choose between these 2 alternatives:
- do another test to know your new high intensity and start over the training
- keep going the training from level 7 at the same previous high intensity (for example 16 km/h) until the last level, i.e. until you reach the ratio of 2 min of high intensity / 1 min of lower intensity.
WHAT IF I AM AT LAST LEVEL (LVL 10)?
If you succeed level 10, then now, the goal can be to keep this level as long as possible and even achieve higher levels.
In order to do that, do another performance test to know your new high intensity and start over the training. You can repeat this protocol as long as you can, until you won't be able to make any progress related to your high intensity level and the time you can keep this high intensity.
Do not forget that HIIT will mainly train the lower part of your body for better performance. If you want, you can train the other parts of the body (by mixing force & endurance trainings). For that, check the other classic trainings proposed here, by classicfit.org.
You can also adapt this training for another HIIT sport that you like (for example: HIIT with battle ropes)