HIIT Training & Nutrition.

HIIT Training & Nutrition.


Interval training is a workout method used by personal trainers, coaches and fitness instructors. It involves exercises performed for short "intervals" of time, and usually repeated for several sets. There are various types of interval training, such as sprint intervals, cycling intervals, heart rate intervals and high intensity intervals. Due to the high intensity of interval training, it is essential to have an adequate amount of fuel to perform the exercises. Pre- and post nutrition are important to consider when interval training.

Sprint Intervals
Sprint intervals are the highest intensity section of the workout. On an intensity scale of 1 to 10, the sprint interval portion of the interval training is a 10. Sprint intervals can vary in time and distance. For instance, a runner may sprint a 100-yard interval with a short jog and then another 100-yard interval, several times around the track. According to IntervalTraining.net, sprint intervals can be as short as 15 seconds or as long as 20 minutes during long-distance training or lengthy cardio classes. The rest intervals of sprints are generally short in length. The athlete does not stop exercising; they merely exercise at a lower intensity than the sprint.

Cycling Intervals
Interval training is especially useful in indoor cycling, or spinning, classes. The intervals simulate various obstacles the cyclist may encounter on the road, and prepare the athlete for outdoor training. For example, the instructor may do three sets of 40-second sprint intervals with a 20-second recovery period in between each set. The instructor could also lead the class in a lengthy interval climb in which the participants cycle for five minutes in the saddle, five minutes in the hover position and five minutes out of the saddle in a standing climb, then repeat the intervals again. "Tabatas" are commonly used in cycling classes. These are short intervals of no more than four minutes in total length and consist of 20-second sprints with 10 seconds of recovery and eight repetitions. Interval training keeps the spinning participants from getting bored and allows them to increase their intensity for the next set, since they are familiar with the routine.

High Intensity Interval Training
High Intensity Interval Training, or HIIT, is brutal, but it's the quickest way to lose fat, get fit and increase sports performance, according to IntervalTraining.net. HIIT is generally performed with 30- to 60-second intervals and double recovery time--60-second intervals have a two-minute active rest period. These intervals are performed with six to 10 repetitions, according to IntervalTraining.net. This type of training is similar to sprint intervals, but intervals are performed at maximal intensity and recovery periods are performed at moderate intensity, so rest is virtually non-existent. The beginner should start with 30-second intervals of high intensity exercises such as jumping rope, running stairs or squat jumps. The last set should feel nearly impossible, as they body is pushed to its threshold. Sixty-second intervals completely exhaust the body of all stored energy, and should be performed by highly fit individuals.

Heart Rate Intervals
Heart rate interval training helps you measure how effective your workout is by tracking your maximal heart rate. Since interval training involves varying the intensity of exercise, the heart rate will vary as well. In this type of training, the participant wears a heart rate monitor and tracks their heart rate throughout the exercise. Maximal heart rate is found by taking 220 minus your age. Then subtract that number by your resting heart rate, which is best measured just before you get out of bed in the morning. This number should be the upper range of your maximal heart rate. When you are performing the sprint interval or HIIT portion of the exercise, your heart rate will be in this maximal range. As you recover, the heart rate will drop significantly. According to IntervalTraining.net, the fitter you are, the faster your heart rate will return to normal. The goal of heart rate training is to make sure your high intensity intervals are allowing you to reach your maximal heart rate.

Pre-Training Nutrition
Interval training, especially HIIT, will completely deplete the body of its stored fuel. Thus, pre-training nutrition is crucial. In general, a solid meal should be eaten two to four hours before exercise and a fluid replacement drink should be consumed one hour prior to exercise. URMC.Rochester.edu suggests drinking 10 oz. of water or a sports drink 10 to 20 minutes before exercising. For most people, it is uncomfortable to exercise on a full stomach, so be sure the food has time to digest. Carbohydrates are the main source of fuel for interval training. Foods rich in carbohydrates include pastas, breads, rice, grains, fruits and potatoes. Be sure to consume the whole grain version of the breads and pastas to increase your nutrient intake.

During Training Nutrition
During exercise, it is important to consume enough fluids. For most interval training, it is unnecessary to refuel during exercise since most interval training lasts less than one hour. However, it can be beneficial to rehydrate throughout the exercise, especially during lengthy bouts of interval training such as in a spinning class.

Post-Training Nutrition
It is essential to replace any fluids lost after interval training. The general rule is to drink 20 to 24 fl. oz. of water for every pound lost due to sweating, according to URMC.Rochester.edu. Research shows that combining carbohydrates with protein in the two hours after interval training nearly doubles the glycogen storage in the body. The optimal ratio is 4:1--four carbohydrates to every one protein. An example of this type of refueling would be a whole grain bagel with two tbsp. of peanut butter. Restoring your glycogen will provide your body with enough fuel to allow you to interval train again tomorrow at the same--or higher--intensity.