What is HIIT?
Perhaps one of the most overused terms in recent years due to the fast results this method of training will provide, many abuses it without knowing the proper way of doing it. That include over-doing the exercise OR doing it half-hearted. Intensity Training is a mainstay of many performance athletes, incorporating it into their workout at most once a week, dedicating a full 100%, some even more than 100% of their effort to make the training worth it's salt.
|The Torture Plan|
My HIIT is simple. It covers 5km and you can do two sets or three. But most important is that you put in the appropriate commitment to it. The whole idea of the run is to provide a cycle of short intensity and recovery to build up the heart capability apart from improving your lactate threshold.
|The Torture Results|
|Second KM. A "faster" pace, but still manageable. Thanks Syukran for the photo.|
|Starting to get intense|
|At KM4.0. The next 400m will be fast. Thank you Syukran for the photo.|
One of the good thing about HIIT is that it forces you to concentrate on your running form. This is true when you are already tired and the breathing are moving towards the anaerobic stage. With lactic acid building up fast and heart rate escalating, the feeling will be to stop and give up. This is when you would reap the maximum benefit from the HIIT.
|OK. Easy 200m before we blast again. Thank you Syukran for the photo.|
The "fast" 200m was done in a 4:23 pace - again something that was "not possible" for Ib as he only used to keeping a 5:00 pace for 1km. But with progressing loading on the speed and a calculated "resting period" or recovery, the body was pushed to a new limit. With the last 100m+100m to go, you will be super tired and your last "sprint" is what will set you apart from the other amateur as you push to the finish line strong.
|Pushimus Maximus. 100m. 3:52 pace.|
We finished the 5km run in about 26minutes - again, showing it possible that with proper training and progressive (speed) loading, a sub 30-minutes 5km run is very possible, and can be a norm.
The session ended with some talk about healthy living and healthy eating. Obviously the couple and Syukran are very into it - appreciating the finer points that lifestyle diseases are creeping up on everyone due to processed food and unhealthy eating. Small changes need to be made and it is small steps towards a more rewarding health. Many thanks for coming all the way from the other end of Klang Valley. Lets plan for a few more session for our own improvement.
|Noor, Ib and Terk. Recover well Terk from your operation!|
Nannoor has written a good piece of the HIIT that we had on Saturday. While I am not doing any coaching officially, i see this as a good learning curve for me should i venture into personal training, but that is a long shot away from doing that for a living. :) If you have any questions on HIIT, fire away. I will try my best to accommodate and share my own experiences.