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Austin Monthly - Get Fitter Faster HIIT-High Intensity Interval Training

BY DR. KYLE P. MAY, MS, PHD, FOUNDER, AUSTIN FITNESS RENTALS

A  frequent question we get at Austin Fitness Rentals is, “What is the best machine for getting the quickest results?” In our fast-paced society it is not surprising that people want the most effective workout in the shortest time possible. While there is no one perfect machine or perfect workout, there is a type of training that is scientifically proven to produce better results faster. It’s called high intensity interval training or HIIT for short. It’s a very hot topic in the exercise community with many published studies providing solid evidence of its effectiveness. HIIT involves exercising as hard as you can (9-10 out of 10) for 30-120 seconds and then allowing your body to recover for 60-120 seconds. This is done in 5-15 intervals during a workout session. For advanced athletes a 2:1 high-intensity to rest ratio is most effective. In other words, 120 second high intensity, followed by 60 seconds recovery. 

Keep in mind that HIIT is not for beginners. You should have a solid base of endurance training prior to starting HIIT. Numerous studies have shown the immense benefits from HIIT. 

• A Jan 2007 Journal of Applied Physiology study by Talanian et al reported that 7 HIIT sessions over 2 weeks “induced marked increases in… fatty acid oxidation during exercise in moderately active women.”

• A 2010 British Journal of Sports Medicine study by Upadhyay et al reported more than

double the improvement in VO2 max (an indicator of fitness level) in a group of high school age males undergoing HIIT training for 6 weeks versus a second group training at a slower and steady pace. The really interesting part of the Upadhyay study is that the HIIT group worked out for a total of 24 minutes 3 times per week or 72 total minutes per week. The steady state group worked out 5 times per week for 60 minutes per session or 300 minutes per week.

HIIT allows you to get fitter and faster, while spending less time exercising. What’s not to like? HIIT sessions are most effective on a commercial grade treadmill. The primary reason is how much faster you can change speed on a commercial treadmill. When you change the speed setting on a commercial grade treadmill, it quickly goes to the new speed. On a residential treadmill, you may have to wait for up to 60 seconds for the speed to change fully. As you can see, that creates a problem for HIIT when you are only going at max speed for 30-120 seconds. The main reasons commercial grade equipment is so much faster is motor horsepower, flywheel size, roller size and the motor control computer.

Beyond the speed change ability of commercial treadmills are many other considerations. The longevity, the stability and the size of the deck you’re running on as well as the number of programs available. Size and stability are very important when you’re running at a full sprint. Some machines are compatible

 (or integrated) with iFit, which allows you to virtually run anywhere you want in the world. The machine automatically changes elevation to match the terrain as well as show you the Google street view images of the course. We welcome you to bring  your workout gear and try it out for your self at our show room. We also have elliptical cross trainers for a low impact HIIT work out. Check out our website for a full range of commercial grade equipment you can rent. We look forward to seeing you soon.
 

ABOUT AUSTIN FITNESS RENTALS

We are Austin’s premier health-club quality exercise equipment leasing service. Our passion for fitness is only outshined by our passion for customer service. We are owner operated by Kyle P. May, MS, PhD a human health sciences expert, exercise enthusiast and award-winning business leader with over 2 decades of experience.

• Residential and commercial    
• Low weekly rental rates
• No up-front costs      
• Swap out equipment to Keep It Fresh
• Health club quality machines    
• Provide employees a high-demand workplace perk
• Professionally delivered, installed & maintained

Kyle Austin Fitness Rentals in Austin Monthly



As Printed in Austin Monthly Magazine April 2014
Austin Monthly Magazine