Cardiovascular exercises are not only an obsession, but also a phenomenon in our community. Everyone from endurance athletes to seniors to soccer moms to weekend warriors can be found puffing in organized running groups, spinning classes at local health clubs, or on a treadmill at home. We are hooked on cardio training, but how can we use cardio to get the best results from our efforts?

As a fitness expert, I work with clients who are often looking for similar results, but don’t know how to reach their goals. Some come to me for help with fat loss; others want to improve their 10k run times. One effective cardiovascular tool that I have been incorporating into some of my training programs is “High Intensity Interval Training” (HIIT).

HIIT is a powerful concept that describes activity carried out in short, intense bursts of full sprints (30-60 seconds at a time) with minimal rest between each sprint. This versatile type of workout can be done anywhere and on any type of cardio equipment at your local gym.

Research shows that high intensity interval training is more effective for both fat loss and cardiovascular improvement than slow and steady aerobic workouts such as long runs and / or walks. For example, athletes like sprinters, who perform hard for 45 to 60 seconds at a time, tend to have less body fat and more lean muscle tissue than marathon runners. Think about how athletes in other sports such as tennis, soccer, and hockey perform high-intensity tasks for short periods when competing and when they train and stay lean throughout the year. HIIT is a very effective way to build muscle, burn fat, and reap all the cardiovascular benefits.

High-intensity interval training has also been shown to raise EPOC levels in the same way that an intense resistance training session would. EPOC stands for Post-Exercise Excess Oxygen Consumption and is scientifically defined as the “recovery of the metabolic rate to its pre-exercise levels.” In simple terms, it means that you continue to burn calories at a high rate long after a HIIT workout.

In addition to the effect on your COPD levels, HIIT is effective because it makes it difficult for your body to adapt to the activity. If you ran 5K every day for the next year, your body would eventually adjust to the routine. At the end of the year, you would be running those 5Ks much faster than at the beginning and you would be burning far fewer calories than you initially require. The body needs new challenges to continue improving. Therefore, if you are looking to improve your fitness or burn more calories running, you will need to gradually increase your distance. That means spending more time running and training, and less time with family and friends, doing the things you love. HIIT allows you to keep challenging your body without spending a lot of extra time doing it.

My clients love the results and versatility of HIIT, and are delighted that it can be done in 20 minutes or less. You can do HIIT anywhere, on the treadmill or on a soccer field. One of my favorite places for high intensity interval training is on the big hill at Mooney’s Bay beach. Here are some tips for HIIT when you’re not in the gym:

Football field:

o Heat as long as you need.

o From one side of the field, run as fast as you can to the other side.

o Walk back to the other side. As you walk back, take a few deep breaths and prepare for the next wind race.

o Once you are back on the side where you started, repeat the sprint and walk back 5 more times.

Pool:

o In a 25 meter pool, heat as long as you need.

o Do a full sprint for 25 meters

o If you are a good swimmer, swim backwards and relax, get ready for the next sprint.

o Once you are back, take a few seconds to prepare for the next sprint.

o Repeat your sprint and swim backward for 5 more cycles.

Have fun!