HIIT Or Miss?

High-intensity interval training has gained a reputation for being a quick-fix solution in the fight against fat, but in the rush to get fit, fast, has a slower approach been wrongly overlooked?

- Chantelle Pattemore

In a world where personal and professional commitments drag us in all directions, time is tighter and more precious than ever. For anyone looking to get in shape, that means getting a big calorie burn out of a quicker workout seems a no-brainer: why spend an hour breaking a sweat, when you can achieve just as much in half that period? This time-saving approach is one factor behind the surge in popularity of high-intensity interval training (HIIT) in recent years. But as studies emerge questioning the true efficiency of this training method, along with the potential risks it poses, it’s time to assess whether HIIT is really worth the strain.

BUT WHAT IS HIIT?

The clue’s in the name: high-intensity interval training means working hard – really hard – for short efforts. With each burst of between 20 and 60 seconds, your heart rate should be up at around 80 per cent, followed by a short break of 10 to 20 seconds. Because of its intensity, PT Julia Buckley (juliabuckleyfitness.com) says “sessions tend to be short, usually less than half an hour in duration.” If it’s not tough, Buckley says, “you need to push yourself harder.” While forms of interval training have been used by Olympic athletes for almost a century, HIIT’s mainstream popularity has, according to Buckley, only taken off in the last decade.

Aside from saving time, HIIT’s appeal is founded on variety, as numerous exercises can be incorporated into one session, keeping training fresh and your body guessing. “The thing to understand with HIIT,” explains strength coach Scott Pearson (fastfitstrong.com), “is that there’s not just one method: you can incorporate anything. It could be as simple as running up a hill and then walking back down, like a hill sprint. Or you can incorporate weight into it, for a circuit-type session. HIITopens up a whole world of variation.”