High Intensity Interval Training

High intensity interval training is a favorite form of fat burning exercise for many bodybuilders for a few reasons. It is one of the quickest ways to shed fat, does not decrease muscle size, takes less time than standard cardio and is considered less boring than most other cardiovascular exercises.

What is high intensity interval training?

High intensity interval training is a form of cardio where you alternate between extreme bursts of exertion and less intense bouts of activity. This can be done with running, swimming, rowing, skipping and other exercises. The typical timing is 1 minute to 30 seconds of extreme exertion and 2 minutes to 1 minute of lighter exercise respectively. For example, someone who is performing high intensity interval training while using running as their method will sprint as fast as they can for 30 seconds, jog at a medium intensity for 1 minute and repeat for 10 to 40 minutes without taking a break, depending on their fitness level. The lower intensity period is almost always double the amount of time as the high intensity period, acting as the form of active rest while keeping the heart rate up. It is important to push yourself as hard as you can (running as fast as you can, for example) during the high intensity part, while you almost catch your breath during the lower intensity period.

Benefits of high intensity interval training

High fat burning capability

Pushing the body to perform at its maximum possible energy output burns more calories in a shorter period of time than any other form of exercise. The body is also put into a fat burning mode for a longer period of time after exercise as it tries to recover from the cardio at such a high intensity. More fat is metabolized (broken down and used) one to two days after this form of exercise than when it is actually performed. It is because of this extreme fat burning state that makes high intensity interval training such an effective way to burn fat.

High intensity interval training does not harm muscle mass as much as other cardio forms

Another reason why this form of exercise is loved by many is because it does not decrease muscle size as much as other cardio forms like standard steady-state cardio. Muscle is comprised of fast twitch and slow twitch muscle fibers. Slow twitch muscle fibers are used for longer periods of time and result in decreased muscle mass. This is why marathon runners have skinny bodies. Fast twitch muscle fibers are used for shorter periods of time that require a higher level of intensity, like weight lifting. These fast twitch fibers are the ones that are responsible for increased muscle size. Stimulating slow twitch muscle fibers too much will result in decreased muscle size as the body adapts to the new stimulus (yes, running a marathon will cost you some gains). High intensity interval training, on the other hand, puts the body in a fat burning zone, but stimulates the fast twitch muscle fibers instead of the competing slow twitch muscle fibers, as maximum output is reached in a shorter period of time. This means that it won't affect muscle size the same way as traditional cardio.

It takes less time

This is one of many people's favorite things about high intensity interval training. A simple 30 minute training session can burn more calories, overall, than a 2 hour standard cardio training session. For people who have limited time to train or who want to dedicate most of their training time to weight training, this form of cardio is ideal. It is also less boring than standard cardio. Some people dread the thought of idly walking on a treadmill for long periods of time.

Things to consider regarding high intensity interval training

Every form of exercise has its pro's and con's. Here are a few things to consider about this form of training.

High intensity interval training pits a lot of stress on the central nervous system

All exercise stresses the central nervous system. The central nervous system becomes stronger as a response, just like muscles get weaker during training but stronger when they have the time and nutrients needed to recover. The greater the intensity of an exercise is, the greater the stress that is placed on the central nervous system. Putting too much stress on the central nervous system leads to negative symptoms like a weaker immune system, decreased ability to recover from and perform exercise, and over training syndrome. High intensity interval training stresses the central nervous system more than most exercises because of its intensity. This is why it is recommended that high intensity interval training should not be done for more than 3 times a week for most people. If your current weight training program is already putting a lot of strain on your central nervous system, then adding high intensity interval training might not be the best idea. If your central nervous system can handle the extra stress placed on it by adding high intensity interval training to your program, this won't be a problem.

Increased nutrient need

The body will respond to this exercise by scrambling to recover, even until long after the exercise is done. It will not only burn more fat cells because of this, but will also need more nutrients (protein, carbohydrates, fats, minerals, oxygen etc.) to recover. Make sure that your body has enough of the nutrients it needs so that the body does not end up breaking down muscle for those nutrients. 

Higher chance of injury than standard cardio

Because of the high intensity, the risk of injury is greater than most other exercises. This does not mean that high intensity interval training is particularly dangerous, but that caution must be taken to make sure that injury is avoided. Higher intensities (of any exercise) put more pressure on joints, for example, than lower intensities.

It takes a lot out of you

High intensity interval training takes a lot of energy. If you do it right, you will feel drained afterwards (and possibly for the next few days afterwards!). This needs to be taken into consideration when deciding when to perform this exercise. Doing it just before weight training, for example, will lower the amount of energy you have left for your weight training session.

High intensity interval training is a great way to burn fat, increase fitness and add a level of intensity to your program but will require extra energy, nutrients and planning. STAY STRONG!

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