High Intensity interval traning

HIIT

High Intensity Interval Training sessions are commonly called “HIIT” workouts. This type of training involves repeated bouts of high intensity effort followed by varied recovery times. It’s a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue. The method is not just restricted to cardio and frequently includes weights for the short periods as well. For HIIT to be most effective, your work intervals should be 85-95% of your maximum effort.  

One of the branches of HIIT is called “Tabata”. It was based on a 1996 study by Ritsumeikan University Professor Izumi Tabata et al. initially involving Olympic speed skaters. The study used 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). The exercise was performed on a mechanically braked cycle ergometer.

That’s why we call it “Tabata”!

Tabata is our HIIT (High Intensity Interval Training) day. Tabata workouts are an intense combination of agility, cardio, and strength.

The GfM workout compilation offers 6 different Tabata classes, all with the same structure:

• 6 circuits

• 3 exercises each

• 3 rounds of each circuit

• 20-30” each exercise

Tabata 1: Cardio Legs - Plank - Abs

Tabata 2: Fun Cardio Legs - Easy Arms - Abs

Tabata 3: Cardio Legs - Push ups - Abs

Tabata 4 Cardio Legs - Explosive Kettlebells - Abs

Cardio Tabata: Cardio - Push ups - Abs

Squat Tabata: Cardio Squat - Plank - Abs

Those are the 6 Tabata variations, each circuit ranges from 3 minutes (at the beginning of the trimester) to 4 minutes and 30 seconds (by the end of the trimester).  This class, usually on Thursday, is the shortest (around 35-45 minutes in total - warm up, workout, stretching), but is definitely the most intense session.

Endurance

During HIIT (High Intensity Interval Training) sessions we also train our endurance. Endurance refers to your body's physical capability to sustain an exercise for an extended period. Cardiovascular endurance is the ability of your heart and lungs to fuel your body with oxygen. Muscular endurance is the ability of your muscles to work continuously without getting tired.

The level of intensity during the work intervals stimulates many positive changes in the heart as well as positive changes in the muscle cells. To be sure of training properly and achieving the required level of intensity to get the benefits of this type of workout, we can check on the heart beat. 

A good guideline is to strive for 70 to 90 percent of your maximal heart rate during the high-intensity sessions, and 55 to 65 percent during recovery.

To find your max heart rate, subtract your age from 220 and then apply the percentages. So someone who is 30 years old would have these targets.

High-intensity at 85 percent: 161 BPM

Low-intensity at 55 percent: 101 BPM

To improve our endurance, it is imperative to do each exercise to our best ability, as strong and fast as we can, keeping the correct pose for a certain interval of time. The endurance is not only physical but also mental. Our body can’t achieve anything if our mind doesn’t lead it. Thursday’s Tabata is so intense because it’s literally, physically, and especially mentally difficult to keep a high and constant level of endurance for a long time. 

With Giorgia fitMindset fitness program we improve not only our exterior, but also our interior endurance!