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HIIT 101: Everything You Need to Know About High-Intensity Interval Training

High-Intensity Interval Training has been all the rage in recent years in the fitness industry, and with good reason. Read on to learn all about HIIT fitness training, including why researchers say it’s the best way to make the most of your exercise time!

What is High-Intensity Interval Training, aka HIIT?

HIIT training is characterized by a combination of short bursts of intense exercise followed by periods of recovery. HIIT typically incorporates a mix of resistance, strength, and aerobic training. During the more intense interval, a person’s heart rate typically reaches at least 80% of its maximum capacity for 30 seconds to a few minutes. This goal is to challenge your muscles and cardiovascular system with more strenuous exercise during this time. During the recovery intervals, you typically do lower intensity exercises or take short rests.

Does HIIT Work?

The short answer is YES! One measure of aerobic fitness and endurance is maximal oxygen uptake or V02max. HIIT has been found to lead to larger increases in V02max than more moderate exercise. Higher V02max has also been associated with a longer lifespan. Researchers have also found that 30 minutes of HIIT provides similar or better levels of fitness and molecular alterations in the muscles than 90 minute to two-hour periods of moderate exercise.

What Are the Benefits of HIIT?

There are many fitness benefits to high-intensity interval training. There are also overall health benefits, and as mentioned, the potential for a longer lifespan. In addition to increasing V02max, here are some of the potential benefits of HIIT:

  • May Help Reduce Fat Stores Around the Midsection

  • May Improve in Insulin Sensitivity

  • May Enhance Cardiovascular Function

  • May Promote Healthy Blood Pressure

  • May Support Weight Loss

  • May Improve Memory

  • May Improve Cardio-Respiratory Health

How Do You Do HIIT Safely?

As with all types of exercise, proper warmup, form, and technique are important to prevent injury. Group HIIT fitness classes are a great way to get started, as your fitness coach can ensure you are doing the exercises with all of these things. Mobility exercises are also important, which is why we offer mobility classes as well as HIIT fitness classes at our private gym in Altamonte Springs, Florida.

Where Can I Take HIIT Fitness Classes?

With New Year’s looming just around the corner, many people will soon find themselves looking for ways to improve health, get to a healthy weight, and improve their overall level of fitness. The good news is that LunaFit offers the perfect environment to get started with these goals - and best of all, you don’t have to wait until January to start working to your goals! Our Altamonte Springs Fitness Center is conveniently located just minutes from Longwood, Lake Mary, Casselberry, Oviedo, Apopka, Maitland, and the surrounding areas. If you don’t live in Central Florida, don’t fret! We have virtual fitness classes! In addition to our virtual fitness program and in-person group fitness classes, we also offer nutrition and accountability coaching! Check out the full list of our fitness and nutrition services here. Ready to come by for a class? See what times work best for you on our Class Schedule!

There’s a reason High-Intensity Interval Training, or HIIT, is our main group fitness class at LunaFit: It gets RESULTS! Don’t take our word for it, try it out for yourself:


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