TRAINER : OLIVER WHITE
All about High Intensity Interval Training.
Here at Urban One, one of our favourite classes is our Engine Class. This is our High intensity Interval Training Class or HIIT for short. Engine classes are designed to be Exhilarating, Stressbusting, Challenging and Social.
So, what is HIIT? It is a type of interval training that incorporates several rounds that alternate between high intensity movements to significantly increase the heart, followed by short periods of rest.
Engine Classes generally consist of this and we have a variety of exercises that are done at high intensity and either followed by a low/medium intensity exercise for recovery or complete rest. We have a variety of ways that we break up classes using different training methods such as AMRAPs (As Many Rounds as Possible) These are for a set time such as 5, 7, 10, 12 or 15 minutes where members will be given a selection or exercises with set reps to complete of each. The aim is to complete as many rounds of the circuit as possible, this style of training is that it just about continued work with little rest for a given time.
Another style we use here is Intervals. This is a type of training that involves a series of high-intensity workouts interspersed with rest or relief periods. It is normally done at a 2 to 1 ratio such as 20 seconds working 10 resting, 30 seconds working 15 resting or 40 seconds working 20 resting. Again, there is a set number of exercises to complete however there are no set reps and the member just works for the given time as hard as they can with good form and technique.
Finally, the last style of training we use for classes is EMOM (Every Minute On the Minute). The challenge here is to complete a chosen number of reps of a particular exercise within 60 seconds. Then whatever time is left in that minute is used for rest before moving on to the next exercise. This again has the exercise being done at a very high intensity.
You’ll see that all these training methods have a similar theme, they require the person doing them to be moving at very fast pace while performing each exercise. It is all-important to us that every one of our clients are safe in the classes so we make sure to pick exercises that can be done safely and at quick pace, we also make sure that we progress or regress each of the movement patterns based on each individual members ability.
The reason we love to do high intensity interval training here at Urban One is because it has become a popular form of exercise, due to its many health benefits. HIIT involves alternating short periods of high-intensity exercise with brief periods of rest or low-intensity activity.
So.... why do HIIT?
This type of training has been shown to improve overall health, including cardiovascular health, blood sugar control, and insulin sensitivity.
One of the main benefits of HIIT is that it is a very time-efficient way to exercise. A study published in the journal Medicine and Science in Sports and Exercise found that HIIT can be completed in just 20 minutes, three times per week. This is much shorter than the amount of time required for traditional endurance exercise, such as running or cycling.
HIIT has also been shown to be more effective than traditional endurance exercise at improving cardiovascular health. A study published in the journal PLOS One found that HIIT was more effective than moderate-intensity continuous training at reducing the risk of heart disease. HIIT was also found to be more effective than moderate-intensity continuous training at reducing blood pressure and improving cholesterol levels. Another benefit of HIIT is that it can improve blood sugar control and insulin sensitivity. A study published in the journal Diabetes Care found that HIIT was more effective than moderate-intensity continuous training at improving blood sugar control in people with type 2 diabetes.
The benefits of this training can be endless, so book into one of our many Engine classes that run from Monday to Saturday and try it for yourself. We hope to see you soon.
Ollie White