This article was first published in the American Health Journal Spring 2020 issue.
The use of high-intensity period coaching (HIIT), a type of group fitness training, is a standard. Repeating a high-intensity session of work followed by a short relaxation period will produce results. And everyone likes to see results! How can you help your members to take their knowledge of this format to a new level? Learn more about HIIT, and how you can implement it to achieve the best results.
HIIT: Its Benefits
HIIT’s effectiveness is a major advantage, especially for those with busy schedules. Finding enough time to follow weekly exercise suggestions can be a challenge. The HIIT technique allows clients to accomplish more in less time and get more bang for their buck. HIIT can include short bursts intense exercise (>=90% maximal cardio capacity) interspersed by breaks of varying lengths (Boutcher 2011, Kessler Sisson & Fast 2012).
Instant responses to a HIIT workout embody
A rise of up to 10 times the baseline in lactate levels;
The presence of elevated levels of blood glycerol and free fatty acids, which indicate a premature breakdown of triglycerides.
A gradual decrease in adenosine Triphosphate (ATP), and phosphocreatine used to meet the quick-fuel needs of contracting muscles;
A rise of progress hormone up to 10 times above baseline.
Increased circulation of venous blood to the heart will lead to an increase in stroke volume.
Sources: Boutcher 2011; Kravitz 2014.
HIIT: Benefits and Analysis
In a complete HIIT research, it was found that wholesome young and older men and women can increase VO2max from 4%-46% with training durations of 2-15 weeks. (Boutcher 2011,
What does this analysis mean for your group lessons and activities? This means that the methods you teach are backed by science and you help individuals achieve their goals.
HIIT Suggestions
It is important to consider a couple of fundamental ideas when attempting to teach HIIT within a group setting:
HIIT is best performed after 3 months of cardiovascular training.
If you are doing HIIT correctly (intensely), then it is best to only do this two or three times per week. Because depth and duration of training are inversely related, it is best to keep length at twenty-half hours (or less in some cases) to reduce injury danger.
Safety is of paramount importance. Many HIIT workouts are multijoint compound workouts. You should offer different actions to people who are less experienced. Priority should be given to quality and method over quantity.
The preparation of the motion is essential. Warm-up exercises should include all planes and movements of the body, as well as the main joint actions that you will be performing in the exercise.
Rest is important. The HIIT sets in the “Pattern HIIT class” below include an extended work period, but once a set has been completed, a rest interval of 2-4 minutes is required.
Use Your HIIT Data
When you combine your existing teaching expertise with the latest research, magic happens in the fitness studio. HIIT can be a great format for generating results and keeping people interested. Learn more about HIIT and then provide creative class experiences.
Pattern HIIT class
There are many different HIIT formats to choose from. All of them can produce great results. The 30-minute class includes a number of “mini templates” and a reminder that depth is relative. The “average” for one person could be “breathless”, while the “average” may be “average”.
Warm-up
Spend no less than 5 minutes preparing your body for the workout. Here are some ideas:
Body-weight squats
inchworms
“Frankenstein” kicks
facet lunges
Arm circles
reverse lunges
Most important Exercise: Units 1-3
Set One: 30/20/10 (in seconds) (average/laborious/hardest) = 1 minute of labor
Squat for 30 seconds on average
Keep squatted and pulsed for 20 seconds.
Hold a squat for 10 seconds (hardest). Keep your knees bent, and lower yourself while ft.
Come off the floor
Relaxation, 1 minute.
Set Two: 30/20/10 (average/laborious/hardest) = 1 minute of labor
Keep squat and keep your feet flat on the floor. Press out your knees for 30 seconds.
Maintain squat at backside, 20 seconds (laborious).
Squat as high as you can, crossing your feet at the top of motion. Ten seconds at a time, do a touchdown with barely bent knees.
Relaxation, 2 minutes.
Set Three: As many reps as possible (AMGRAPS).
Pay attention to actions of high quality with a shorter working period. These units will be
Timed: 45/15, 50/10, 30/30 and so on.
Repeat the 10 repetitions, then move on.
Units 4-5
In this case, we will go with two rounds at 45/15 with a 1-minute rest between rounds for a total of 13 minutes.
Hook with the L arm. With the left foot forward, hook. As the torso turns, elbow leaves side of body. Hand stops just previous the reverse facet. Arm is parallel to floor. To pull the arm back into place, use indirect (on the punching side) to tug it in. Repeat.
Keep an elbow side plank on your knees or feet. Keep your body completely still as you move the leading leg forward and backward.
Drop pushup: Start in facet plank with hand and foot on the floor. As the second hand reaches the floor, rotate towards it and bend your elbows to drop into a pushup. Repeat the pushup, finishing with a facet plank.
Lateral skater, single-leg bounce: Do alternating side-to-side skaters, 3x. On the third, only bounce your exterior leg. To receive touchdown, bend your knees barely.
Hook, slip, repeat first transfer, correct facet.
Repeat the second transfer with reverse facet.
Relaxation, 2 minutes.
Set 4: laborious/tougher/hardest, 20 seconds every
Deep lunge: Start with the back knee on the flooring. Make sure that your front knee is 90 degrees. Extend both knees and get up.
Pulse lunge, lifting again leg solely. Punch your arms up and down.
Each ft should be kicking the floor while each arm is punching.
Relaxation, 2 minutes.
Set 5: Tabata with 20 seconds of “all out” and 10 seconds of relaxation 8x for 4 minutes.
Air jacks are a good exercise for Units 1, 5, and 7. As little as possible, spend time on the floor. Circular arms again when ft comes off the floor. As many as you can in 20 seconds.
Units 2, 4, 6, and 8: Jab. The arm is extended straight out with the palm facing down and elbow extended, aiming for the target in line-of-sight. Punch left/right/right, then right/left/left.
Relaxation, 2 minutes.
Cooldown
(5 minutes)
Spend the last couple of minutes bringing your heart rate down and transitioning to stillness. Use the following ideas to inspire you as you lead the class through a full-body stretch.
Stretches for the triceps, shoulders and biceps
Wide-legged forward fold, fingers interlaced again behind
runner’s lunge/quadriceps stretch
Canine facing downward
youngster’s pose
Learn how to understand the Interval Coaching of Indoor Biking Courses
Indoor cycling lessons often focus on high intensity interval training because of the many benefits, including time efficiency. When HIIT is overdone, or misused, it can increase injury risk and reduce the experience of some participants.
The new G.E.A.R. certification from AFAA teaches key HIIT ideas and how to apply them to this coaching technique. Indoor Biking Teacher Certification introduces key HIIT concepts and teaches how to apply them in this coaching method, while providing a better understanding of appropriate interval intensities and restoration ratios, as well as coaching hundreds. You can design lessons to deliver a safe, result-oriented experience by using (but not abusing) this common coaching method.
Follow the link to a different blog post for more ideas on how you can implement HIIT training most effectively.
References
Boutcher, S.H. 2011. Intermittent exercise with excessive intensity and weight loss. Journal of Weight problems doi: 10.1155/2011/868305.
Kessler, H.S., Sisson, S.B., & Quick, Ok.R. 2012. The ability of high-intensity training to reduce cardiometabolic disease risk. Sports Medicine, 42(6), 489-509.
Kravitz, L. 2014. Metabolic effects of HIIT. Accessed April. 1, 2020: ideafit.com/group-fitness/metabolic-effects-of-hiit/.
Swain, D.P., & Franklin, B.A. 2006. Comparison of cardioprotective benefits of vigorous and average depth cardio training. American Journal of Cardiology 97(1), 141-47.
