Team Training HIIT

HIIT Training | Understanding Zones and Heart Rate

Originally published May 3, 2018. Updated September 27, 2019.

There has been a lot of buzz in the fitness community about HIIT (High intensity interval training) and using your heart rate to determine your intensity.

For the longest time we have exercised without much thought as to what our heart rate is or why it is important. Over time we have started to understand how training at different heart rates can affect our body. Different heart rates fall into “zones” which correlate to different energy systems your body recruits during exercise.

Your body uses two different energy systems while exercising.

The aerobic energy system which involves a lower heart rate, and anaerobic energy systems which involves a higher heart rate.

Examples of aerobic exercise would be walking, running, rowing, cycling, and swimming.

Anaerobic exercise would be sprinting, Olympic lifting, jumping, or short exertion exercises.

An easy way to determine your heart rate/zone is by using a heart rate monitor. At Performance Health & Fitness, we have a popular HR monitor system called Myzone.

Myzone is a HR monitor that tells you your:
– heart rate
– what zone you are training in
– your effort level based on Myzone Effort Points (MEPs)
– calories burned

During HIIT training we want you to be working at 80% or more of your estimated max heart rate (MHR).

How do you find your max heart rate? Use this easy formula: 206.3 – (.711 X your age).

Since you are working at max effort (unable to carry on a conversation) you will need an allowed rest time so your body is able to work at that same effort level during your next set. This rest time should be at 40-50% of your estimated max heart rate.

HIIT uses different work-to-rest ratios to keep your workout intense.

You will need to change up your work-to-rest ratio to correlate with your fitness goals and your fitness level. An example would be 2:1 – 2 minute run/1 minute walk repeat for 10 rounds. Your 2 minute run would be hard and your 1 minute walk would be slow recovery. Depending on what your individual goals are and what your fitness level is you may need a longer recovery period before your next work phase.

Performance Health & Fitness offers HIIT training through our TEAM Training program.

Who is the TEAM Training program for?

Everyone can benefit from TEAM Training at Performance Health & Fitness. Each workout includes mobility work, strength training, and HIIT-style conditioning – and is completely scalable to each individual’s ability level.

What can I expect in a TEAM training workout?

  • TEAM Training workouts are the perfect place to find the motivation to push yourself to new limits.
  • You’ll be training alongside your teammates while gaining energy and confidence from each other.
  • Our TEAM coaches provide a high-energy, motivating and fun experience in every session.
  • Sessions last 45 minutes and are designed to maximize your time in the gym.
  • You’ll progress through mobility, strength and HIIT-style conditioning phases that will leave you feeling stronger after each workout and ready to meet your next challenge.

How often should I attend TEAM Training sessions?

Our TEAM Training group meets at 5:05am and 9:15am every Monday-Friday, and 8:30am on Saturday mornings.

Each training sessions is specifically designed so you won’t complete the same workout twice, so attending 6 days a week is highly recommended, but not required. As with most things, consistency is key, so we recommend training with us at least 3 days per week.

If you already work with one of our personal trainers throughout the week, TEAM Training is a great way to supplement your personal training program (and you’ll get some “extra credit” points with your trainer).

How do I get started in TEAM Training?

CURRENT FIT MEMBERS

You can upgrade your currently FIT membership to a TEAM membership at any time. The cost to do so is only an additional $50 per month, which includes unlimited access to our TEAM training workouts, plus all the same benefits you currently receive as a FIT member.

CURRENT PERSONAL TRAINING MEMBERS

If you have one of our training memberships, you already have complimentary access to the TEAM Training program. There are no additional costs to participate.

NON-MEMBERS

TEAM membership is only $99 billed month-to-month with no annual contracts or additional fees.

I’m still not sure TEAM Training is for me. Can I try it out first?

Absolutely! We’d love for you to experience what the TEAM Training Program has to offer.

TEAM Training FREE WEEK TRIAL

LIMITED TIME OFFER: get a FREE week of TEAM training anytime before October 31st, 2019 by completing the form on our TEAM Training page.

Other HIIT highlights and tips:

  • HIIT training has shown to improve blood pressure, cholesterol profiles, abdominal fat and body weight while maintaining lean muscle mass, and your overall fitness.
  • American College of Sports Medicine (ACSM) guidelines suggest 150 minutes of moderate exercise and 75 minutes of vigorous exercise per week.

Final message: HIIT training is a great way to improve your overall health and decrease body fat – which will lead to a change in your body composition. To know your true work value, your heart rate is the best indicator – and using a heart rate monitor such as Myzone is an excellent tool to view and maximize your results.

As with any training program, healthy nutrition is always a key component to success. You can’t out work a bad diet or get very far on an empty tank of gas. Fuel properly and you will see changes!

If you have any questions about how to start or improve your HIIT training, contact us or give us a call at 319.665.2548.

 


 

Want to learn more about TEAM Training and/or Personal Training? Schedule a free 30-minute strategy session with our Director of Training Services and see if they are good fit for you.

Schedule a FREE 30-Minute Strategy Session

Personal Training at Performance Health & Fitness

About Suzi Albers, Personal Trainer, Strength and Conditioning Specialist, Athletic Trainer, Certified Health Coach

Suzi Albers, Personal Trainer, Strength and Conditioning Specialist, Athletic Trainer, Certified Health CoachSuzi’s life-long desire to help others led her to her roles in health and fitness. She enjoys helping clients progress correctly and meet their goals. Outside of work, Suzi enjoys biking, kayaking, running and spending time with family and friends.

Tom P

Since joining Performance, I have made huge gains. The process of recovering from knee surgery has been much easier because of the expertise of the Performance staff in helping me get back to full strength. I would recommend this gym to anyone.*

About Suzi Albers, Personal Trainer, Strength and Conditioning Specialist, Athletic Trainer, Certified Health Coach

Suzi Albers, Personal Trainer, Strength and Conditioning Specialist, Athletic Trainer, Certified Health CoachSuzi’s life-long desire to help others led her to her roles in health and fitness. She enjoys helping clients progress correctly and meet their goals. Outside of work, Suzi enjoys biking, kayaking, running and spending time with family and friends.

Kim C

Performance Fitness Member

“I joined Performance and it has changed my life. Gone are the days when I dreaded trying on clothes at the store, Thanks to Performance, I feel like a super fit mom.”*

About Suzi Albers, Personal Trainer, Strength and Conditioning Specialist, Athletic Trainer, Certified Health Coach

Suzi Albers, Personal Trainer, Strength and Conditioning Specialist, Athletic Trainer, Certified Health CoachSuzi’s life-long desire to help others led her to her roles in health and fitness. She enjoys helping clients progress correctly and meet their goals. Outside of work, Suzi enjoys biking, kayaking, running and spending time with family and friends.

Seth D

Performance Fitness Member

Under the guidance of trainers, I have been able to decrease my 5K time from 28 minutes to under 20 minutes in just 2 years.  I have also lost 30 pounds while increasing strength, endurance and power.*

About Suzi Albers, Personal Trainer, Strength and Conditioning Specialist, Athletic Trainer, Certified Health Coach

Suzi Albers, Personal Trainer, Strength and Conditioning Specialist, Athletic Trainer, Certified Health CoachSuzi’s life-long desire to help others led her to her roles in health and fitness. She enjoys helping clients progress correctly and meet their goals. Outside of work, Suzi enjoys biking, kayaking, running and spending time with family and friends.

Connie R

Training over the last few years at Performance has been the best health decision I have ever made.  Leslie, my current trainer, keeps me on track to stay fit and strong, makes our sessions interesting and challenging, and is always positive, even when I have setbacks.*

About Suzi Albers, Personal Trainer, Strength and Conditioning Specialist, Athletic Trainer, Certified Health Coach

Suzi Albers, Personal Trainer, Strength and Conditioning Specialist, Athletic Trainer, Certified Health CoachSuzi’s life-long desire to help others led her to her roles in health and fitness. She enjoys helping clients progress correctly and meet their goals. Outside of work, Suzi enjoys biking, kayaking, running and spending time with family and friends.

Barry C Testimonial
Barry C

Performance Fitness Member

“I am a competitive cyclist and have been in personal training at Performance for 6 years. The best part about the trainers is that they know our medical histories very well.  Leslie is great at modifying a training session specifically to each individual person’s limitations so as to avoid injury.”*

About Suzi Albers, Personal Trainer, Strength and Conditioning Specialist, Athletic Trainer, Certified Health Coach

Suzi Albers, Personal Trainer, Strength and Conditioning Specialist, Athletic Trainer, Certified Health CoachSuzi’s life-long desire to help others led her to her roles in health and fitness. She enjoys helping clients progress correctly and meet their goals. Outside of work, Suzi enjoys biking, kayaking, running and spending time with family and friends.

Pat S

Performance Fitness Member

“I’m retired and enjoy a full, active life. This is due, in no small part, to the time I spend at Performance. The group classes provide a great workout and lots of variety. Plus, a fun way to meet new friends!”*

About Suzi Albers, Personal Trainer, Strength and Conditioning Specialist, Athletic Trainer, Certified Health Coach

Suzi Albers, Personal Trainer, Strength and Conditioning Specialist, Athletic Trainer, Certified Health CoachSuzi’s life-long desire to help others led her to her roles in health and fitness. She enjoys helping clients progress correctly and meet their goals. Outside of work, Suzi enjoys biking, kayaking, running and spending time with family and friends.

*Results may vary