I’m into week 5 of my quest for fitness. I’ve been faithfully using the treadmill six days a week with a couple exceptions. When I started the iFit walking program, I was able to alternate between increasing the incline (on iFit days) and increasing the speed/length of the workout. Now that I’ve been walking for five weeks, I regularly walk at an incline of between 4-10%, and I walk for 30 minutes at speeds between 3.2 – 3.6 miles/hour. The variety has decreased.
In the e-mails that flood my inbox, I started reading about High Intensity Interval Training (HIIT). Here are five reasons I’ve added HIIT to my routine. (Three days a week I still use the iFit walking program and three days a week I’m doing the HIIT):
- Effectiveness – A 2011 study presented to the American College of Sports Medicine stated that the aerobic capacity developed by 2 weeks of HIIT was equivalent to 6-8 weeks of endurance training.
- Efficiency – There are a variety of HIIT programs available, but they are all relatively short, lasting anywhere from 4-10 minutes. This makes it easier to fit into a busy schedule. Some days I find it hard to squeeze the 30 minute walk in, especially if I want to do it before I need to leave in the morning. No more excuses for me!
- Variety – The DVD program I’ve started has 5 different 10 minute HIIT routines I can choose from: a general introductory segment, one that focuses on the abs, another one that works the upper body, one that introduces plyometrics, and the final one that works the lower body. Currently I only use one of the five a day. However, as my body adjusts, the DVD program gives me the flexibility to combine two or more segments into a personalized routine.
- Portability – I’m able to take (and do) the HIIT routines anywhere. All I need is my DVD, my laptop, and a 2 x 2 metre space and I can do my exercises. (At home I use my TV and DVD player.)
- Cost – I spent less than $10 on the DVD. I do want to invest in a good quality mat as well. However, for less than $50 I have a program that’s easy to use, fun, motivating, and inexpensive.