Originally published May 3, 2018. Updated January 3, 2020.
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 involves a lower heart rate and anaerobic energy system 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 heart rate monitor that tells you:
– 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 a 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 5:05 am, 9:15 am and 5:15 pm every Monday-Friday, and 8:30 am on Saturday mornings.
Each training session 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.
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?
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 outwork a bad diet or get very far on an empty tank of gas. Fuel properly and you will see changes!
Want to learn more about TEAM Training, Personal Training, Health Coaching or Nutrition Coaching at Performance Health & Fitness? Sign up for a FREE 30-minute Strategy Session with a certified personal trainer and we’ll help you find the resources and information needed to reach your personal goals.