HIIT stands for High-Intensity Interval Training, and in simple terms, it is a training method in which high-intensity exercise and low-intensity exercise (or complete rest (*1)) are interposed and repeated. (Sometimes called hit or heat.)
(*1) High-Intensity intermittent training for complete rest
The biggest advantage of HIIT is that it can be completed in a short time and you can expect exercise effects. Even if it is a short time, it is recommended to warm up for about 10 to 15 minutes before doing it safely and to get the maximum effect.
In the past few years, we have heard the word HIIT at various stages, but HIIT can be broadly divided into the following two types in an easy-to-understand manner.
One is HIIT (professional athletes, etc.) for those who have a high physical fitness level and need to increase their maximum oxygen uptake (*2) and maximum oxygen intake (*3) in order to compete. The other is HIIT, which is published as Health Fitness and is aimed at people who do not exercise regularly and exercise enthusiasts.
➀HIIT for people with a high physical fitness level (professional athletes, etc.)
・Those that apply an all-out load (a state in which all power is exerted until exhaustion)
・A typical example is “Tabata Training (*2)”
[Training for 20 seconds and resting for 10 seconds] in 6 to 7 times to exhaustion The main purpose of applying a load is to improve the maximum oxygen uptake and maximum oxygen absorption not intended for prevention)
(*2) Tabata training is intermittent training (intermittent, complete rest)
*If you are an athlete, a professional trainer will come up with the optimal menu for training time and events according to the characteristics of the competition.
② HIIT for those who do not exercise regularly and those who want to enjoy exercise
・“Slightly hard” before all out, with a load of 70 to 80% of the maximum heart rate
・It is intended to be safe and sustainable.
・Expecting improvement of physical strength, diet effect, prevention and improvement of lifestyle-related diseases
・Although there are no specific rules regarding program composition, many of them are based on the "TABATA PROTOCOL".
[Exercise for 20 seconds + Rest for 10 seconds or light exercise] Repeat 4 to 8 times.
Doing 1-3 sets of this will give you great results. …Such
As described above, we can see that there are 1) HIIT aimed at improving the performance of athletes, and 2) HIIT that has been made into a general book in an easy-to-understand manner so that the general public can continue to exercise.
Looking back on the history of HIIT, it was based on a paper published in 1996 by Professor Izumi Tabata of Ritsumeikan University and his research team that the scientific mechanism of HIIT was fully elucidated.
It seems that "Tabata Training" has exploded in popularity overseas as "TABATA PROTOCOL" and attracted attention. Gradually, it has gained the support of world-class doctors, and high-intensity exercise training has been featured as the most popular FITNESS in 2014 by the American College of Sports Medicine (ACSM), and it is believed that it will become even more popular in the world in the future.
■ Effects obtained by doing HIIT
The greatest effect obtained by performing HIIT is the aerobic energy supply mechanism (maximum oxygen uptake (*2)) and the anaerobic energy supply mechanism (maximum oxygen consumption (*3)). The point is that both systems can be trained at once.
(*2) Maximum oxygen intake per minute = “endurance”
(*3) When humans start exercising, energy is shared by the anaerobic mechanism. During anaerobic exercise (*4), it is not that oxygen is not needed, but the necessary oxygen is procured after exercise. This is called oxygen debt, and it is a system of "debt" to cover it, and the "debt" part is "oxygen debt". And the maximum value of this oxygen debt "maximum oxygen debt" is the maximum value of energy supplied by the anaerobic energy mechanism.
(*4) Anaerobic exercise = “Power at the start of exercise”
Simply anaerobic exercise = strength training cannot be easily connected.
■ HIIT (for the general public) to work on diet and prevention and improvement of lifestyle-related diseases
The biggest advantage of HIIT is that you can exercise in a short amount of time. For those who are too busy to go to the gym or have time to exercise, it can be said that this is a training method that allows you to get the effects of multiple exercises in a short time.
Warm up for 10-15 minutes first, then do HIIT for 4-30 minutes.
➀ [Exercise for 20 seconds & rest for 10 seconds x 8 times] Total 4 minutes x 1-3 sets
② [Exercise for 15 seconds & rest for 15 seconds x 4 times] Total of 2 minutes x 1 to 3 sets
③ [Exercise for 10 seconds & rest for 20 seconds x 8 times] Total 4 minutes x 1 to 3 sets
④ [Exercise for 20 seconds & rest for 10 seconds x 6 times] Total 3 minutes x 1 to 3 sets etc.
■ Points of HIIT exercise (for the general public)
➀Events that deal with large muscle groups (squats, push-ups, back extensions, etc.)
②Events that use the whole body (barbie jump, running on the spot, etc.)
(3) Events that easily raise your heart rate (dashes, stationary bicycles, etc.)
④ Let's apply a load that feels "slightly hard"
⑤ If you can't do 3 sets in a row, it's a good idea to work on different times, such as morning, noon, and night.
⑥At first, aim for 2 to 4 times a week as you get used to it.
⑦ By adjusting the balance of meals, the diet effect is also improved!
There is no set method like this, but one study found that it was difficult to feel the effects of exercise in a short period of two weeks, so it is important to gradually increase the intensity in a sustainable way. increase.
Finding a HIIT method that can be focused for a short period of time and maintained for a long period of time can be a powerful ally in your exercise routine.
[Cited documents and reference books]
Tabata I, K Nishimura, M Kouzaki, Y Hirai, F Ogita, M Miyachi, K Yamamoto. Effects of moderate intensity-endurance and high intensity-intermittent training on anaerobic capacity and VO 2 max. Med. Sci. 1327-1330, 1996.
The Science of “You Can Change Your Body in 4 Minutes” Book Izumi Tabata Scientific Basics of Training and Recovery Chapter 10 Written by Yoshiya Fujita
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