HIIT training: its origins
HIIT (High Intensity Interval Training) is a training method that dates back to the 1900s and was popularised in the late 1990s by Professor Uzimi Tabata. The Tabata method involves performing an exercise intensely for 20 seconds, taking a 10-second break, then repeating the cycle eight times. Professor Tabata tested his method on Olympic speed skaters and obtained excellent results. The skaters who performed his method obtained similar results to skaters who trained with lower intensity programming over a longer period of time. The conclusion was that it is possible to reduce training time while obtaining the same results as a longer training session, thanks to his HIIT method.
Cardiovascular capacity improvement
As mentioned above, HIIT training is one of the most effective methods of improving your respiratory capacity (VO2max). Working in the high heart rate zones will optimise cardiovascular adaptations for less time invested. So you won’t need to run for hours to improve your cardio.
Increased calorie expenditure
HIIT training involves sequences of exercises that allow your heart rate to reach high levels of intensity. When your heart rate is high, it means your body needs more energy to perform the tasks required. When your body needs to expend more energy, you burn more calories. HIIT is therefore particularly effective for burning many calories quickly.
Fat loss
Because of the high calorie burn generated by HIIT training, it will be easier for you to find yourself in a calorie deficit. When you’re in a calorie deficit, you optimise your fat loss!
Help prevent and better manage diabetes
It has been proven that regular HIIT training, as opposed to continuous low-intensity training, is beneficial for the management and prevention of diabetes. Studies show that it greatly reduces insulin resistance and blood sugar levels (the main cause of type 2 diabetes).
Preventing heart disease
Several studies have also shown that HIIT has beneficial effects on the health of your heart. As well as increasing respiratory capacity, frequent HIIT training reduces blood pressure and resting heart rate. These two factors reduce the risk of heart problems such as angina and heart attack.
The weak points of HIIT
HIIT training may seem to be the solution for most of your health goals, but it has certain shortcomings.
- Lack of cardiovascular intensity: Many gyms and training studios offer HIIT classes that aren’t really HIIT! To benefit fully from the effects of HIIT training, it’s essential to reach ‘high effort’ intensity zones. To achieve this, the trainer needs to manage the intensity of the training, as well as the rest periods. This aspect is very often neglected, which makes HIIT training look too much like continuous training.
- Little strength training: HIIT training is by default focused on the cardiovascular aspect. As a result, the muscle training aspect is often neglected and sometimes absent. A complete workout should include a balanced muscular component, as well as a cardio component, in order to optimise the achievement of your health goals (even if you just want to lose weight).
- Risk of injury: HIIT training is often given in a group class format. We therefore have a trainer who has to supervise a large group of people, without necessarily knowing each person’s profile. This is an absolute breeding ground for injury. Each exercise must be performed with precision and the particularities of each individual must be taken into account in order to minimise the risk of injury.
- Little or no follow-up: When you signed up for HIIT training, did your trainer take the time to find out more about you? Is he aware of your goals and injury history? If the answer to these questions is no, there’s a good chance that the training wasn’t adapted to you.
The OBJECTIV difference
At OBJECTIV we want to give you the best value for your time. We want to offer you a complete group workout that will help you achieve your goals as quickly as possible. So it was with an awareness of the strengths and weaknesses of HIIT training that we designed our own method, OBJECTIV training. This incorporates the cardio intensity needed to achieve the benefits of HIIT training, while compensating for its weaknesses. During a classic session, you’ll alternate between intense cardiovascular exercises and functional, effective muscular exercises. The aim is to achieve a complete session at all levels.
We also want to find out more about your situation and your goals. That’s why we carry out a brief assessment of everyone who wants to take part in the course. This will enable our trainers to adapt the training to your needs and profile. Monthly follow-ups with a trainer are even included with our Elite membership! OBJECTIV training sessions are limited to 12 participants. This number is optimal for motivation, as well as for group supervision. The result is a complete, motivating workout that’s tailored to your goals and minimises the risk of injury.
Stop looking for something else and come and try OBJECTIV training for free.