Have you tried High Intensity Interval Training? Known as HIIT, High Intensity Interval Training is performed by targeting the Anaerobic Lactic energy system.
“Science has shown that performing workouts in an interval setting targeting this energy system will not only improve your anaerobic capacity, but improve your aerobic capacity more so than steady state running,” explains Blake Gould, Fitness Operations Manager at the Vail Vitality Center.
HIIT training allows your heart rate to fluctuate by getting high during work periods, and lower back down, yet above resting heart rate, during break periods.
“Your heart is a muscle and by using the fluctuations during HIIT training, you are making that muscle stronger,” Gould shares.
Within the Vail Vitality Center, the Vail Athletic Club has a number of classes that integrate some variation of this type of interval training.
“In our outdoor Boot Camp, HIIT Zone, Power Pilates, and Total Body Circuit classes, we utilize HIIT training to push people out of their comfort zones while doing full body workouts,” says Gould. “In the HIIT Zone class, you are connected to a heart rate monitor and get to see real-time feedback on how HIIT training affects your heart rate.”
Outdoor Bootcamp uses outdoor environment to get down and dirty during a 50-minute session of total body training. Total Body Circuit is a 60-minute session that utilizes functional movements in training the entire body, and Power Pilates is a low impact, HIIT class utilizing Pilates Mat movements. As Gould explains, HIIT Zone uses top of the line technology to give each person in the class real-time feedback on what their heart rate is doing — how hard they each individual is working, if rest is needed, and how quickly each individual recovers.
While there is no magic number as to how many times a week HIIT is effective, it is something that you can do in your daily workouts.
“Most people see results when they are doing HIIT training three to four times per week,” says Gould.
Kim Fuller is a freelance writer and editor based in Vail.