High-intensity , better known as , is a hugely popular form of all over the world. It’s stayed on top of the trends for an impressive five years since coming in at number one in the American College of Sports Medicine Trends in 2014. The benefits of high-intensity are scientifically-proven and can help your clients take their to the next level.
The world’s fastest-growing franchise, F45, are the champions of . The hugely successful empire is built on the premise that if you work hard, you only need to train at for 45 minutes to burn fat and build . In this article, we will discuss the top eight benefits of high-intensity and how it can push your clients at the gym. and are all about functional and effective
- What is High-Intensity Interval Training?
- What Does a Typical HIIT Workout Look Like?
- 8 Reasons Why HIIT Needs to be Part of Your Regular Routine
What is High-Intensity ?
If you’re a gym owner or , the likelihood is that you already know a ton about . It’s been a common component of for a while now, designed to improve health and . But, if you’re still on the fence about whether to incorporate workouts into your class schedule, let the benefits of high-intensity speak for themselves.
Ever since it came onto the scene, has been the buzzword of the world. The has consistently ranked in the top three of the annual Worldwide Survey of Trends .
High-intensity promises the best in the shortest amount of time possible. The session uses bursts of followed by short, low-intensity recovery periods. At studios, this would usually be a combination of and resistance .
In terms of your , the definition of is precise. It means reaching at least 80% of your maximum for one to five minutes, alternating with periods of low-intensity rest. is a quick and effective type of that increases without the boredom that can arise from a traditional . The interest in continues to grow with more and more research showing the relationship between and improving health indicators.
What Does a Typical Look Like?
a week is enough as long as you add in 24 hours of rest between each session. workouts look very different from your standard like jogging. You can train for as little as 10 minutes, but in general, they tend to top out at around 30-45 minutes. is all about quick sessions that deliver the maximum results. Two or three days of
One of the advantages of is that it can look however you like. You can use a combination of bodyweight , sprinting, , biking, and more. Here are some great examples of classes from popular studios and gyms.
Après Ski at F45
In locations all over the world, this combines weighted moves like lunges and squats with on the floor and bike.
At Orangetheory, you wear a monitor so the coach can monitor your and let you know when to really push it. A 60-minute session alternates between and weights. Classes tend to be very inclusive and welcome a range of ages and abilities.
With a few different locations in New York, the studio is known for its crazy workouts. The upscale boutique studio combines five essential building blocks of with strength circuits and . Think walking, jogging, running, lifting, bending, and climbing stairs. Clients get personal attention from the coach in a group format that aims to motivate and prepare people for everyday life and movements.
Hot at Bode
Based in Manhattan, Hot in a shorter period. is taught on a yoga mat. It combines the power of with hot yoga. The sweaty session aims to burn fat faster and build long,
At their New York location, NEO U offers a style Bootcamp with a range of options. The GO Bootcamp uses high-intensity that focuses on strength, , and core.
8 Reasons Why Needs to be Part of Your Regular Routine
A full-body that focuses on strength consists of several bodyweight exercises like lunges, squats, mountain climbers, and push-ups. The great thing about a is that it can be built around goals and abilities. By incorporating workouts into your gym schedule or offering -style outdoor bootcamps , you can help your clients get results. Here are eight reasons why routine. should be a part of everyone’s regular
1. Burns Efficiently
One of the main selling points of is that you can burn a lot of in a short time. With the modern lifestyle being super busy, cutting out time to can be tough. workouts cater to the people who want an effective and don’t have a lot of time to spare.
In a recent study compared with , biking, and running, 30 minutes of burned 25-30% more . During this study, the repetition consisted of 20 seconds of high-intensity, followed by 40 seconds of rest. This means that the group actually exercised a third of the time of the other groups.
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Who doesn’t want to burn more in less time? The combination of active and rest periods maximizes your and increases cardiorespiratory in half the time . This is the body’s ability to supply oxygen-rich blood to your working muscles.
Your V02 max is a measure of . It calculates the maximum amount of oxygen your body can use and is also a big signifier of overall health. Several studies have come to the same conclusion. High-intensity leads to significant improvements in V02 max compared to other forms of in a shorter time.
Traditionally, has been used to boost . This would be long and continuous sessions of running or cycling at a steady pace. But, can produce the same effects and in a shorter period . Not only do you improve your . with , but you can do it in half the time of traditional forms of
3. Boost Heart Health
The majority of people aren’t used to pushing themselves into the anaerobic zone; that feeling where it feels like you can’t breathe and you might collapse on the floor. According to one study, extreme can produce extreme results. After eight weeks of workouts, participants could cycle for twice as long as they could before the study started.
Studies on report the most significant heart health benefits . Less intense programs with shorter intervals carried the least benefits. Improving your heart health has a ton of benefits and can reduce the risk of developing problems like .
4. Increase Metabolism and Higher Metabolic Rate After
Who doesn’t love to burn after exercising? One way helps you do this is by keeping your metabolic rate raised after you’ve finished your session. Numerous studies have shown that can keep your metabolic rate elevated for hours after , your body can burn additional as you get on with your day.. Due to the sheer intensity of
Some researchers have even found that boosts your metabolism after more than and jogging. It seems that helps your body shift to using fat as fuel rather than carbs. This increases the fat-burning effects of that it is so well-known for.
As well as increased fat-burning, stimulates the production of human growth hormone (HGH) by up to 450% in the hours after your . HGH is responsible for increasing your caloric burn and slowing down the aging process, so it’s a win-win.
5. Flexible and Convenient
can sometimes sound a bit intimidating to new gym-goers. But, isn’t just for hard-core junkies. An advantage of is that you can tailor and customize it to your needs and abilities. By changing the time intervals and intensity of , it can be entirely approachable for all levels of . The goal of is to get your pumping, and how this happens will look different for everyone.
As can cater to so many abilities, classes can vary in difficulty. To find out if the interval is intense enough for you, measure your . It should be spiked, and you should find it difficult to speak. Although uncomfortable, this is a sign that you’re pushing your body. Boutique studios like Orangetheory provide monitoring equipment, which makes it easier for clients to know when to rest and when to push themselves.
6. No Equipment Needed
This one benefits everyone from gym-goers and personal trainers to studio owners. Although you can use equipment during a , you don’t need any for a sweaty . This is ideal for businesses like outdoor bootcamps that rely on an open space without equipment.
Running and bodyweight exercises are both perfect for anywhere at any time, adding to the convenience of this type of . You can sneak in a in the morning, lunch, or evening that fits entirely around your schedule. and don’t require any equipment. Movements like high knees or jumping lunges can quickly get your up. You can perform a
7. Lower and
There’s a large body of research that suggests can help to reduce and . In the short term, when you , will increase . However, over an extended period of time, you should notice a decrease in . The main reason that helps with is down to its ability to reduce the stiffness of the artery walls, leading to a reduction in .
When your heart is pounding faster and faster, it can be hard for people to really push themselves. resting , improving overall health, and reduce the chances of developing a heart condition. One study found that a makes it that little bit easier as it includes rest periods in between high-intensity exercises. Over time, this can help to lower the program is superior to moderate-intensity continuous (MICT) in improving .
8. Lose Fat Not
A significant reason why a lot of people choose to do loss, whereas and preserve while ensuring maximum . over other forms of is because of its fat-burning and building effects. When you’re trying to lose weight, it can be challenging to lose fat without your muscles taking a cut as well. It appears that steady-state encourages
One study found that by performing three workouts a week for only 20 minutes , participants lost 4.4 pounds (2 kg) of . They didn’t change their diet at all, so the was entirely down to their regime. The most important takeaway from this study is that the included a 17% reduction in visceral fat. This is found around your internal organs and considered to be a disease-promoting type of fat.
From improving cardiovascular and burning fat to reducing and , there are countless reasons to offer workouts to your clients. The are undeniable, and by adding these types of workouts to your clients’ regular routines, they can reap the rewards. High-intensity provides a flexible and convenient way to see results and stay motivated in a shorter period of time.