High-intensity interval training (HIIT) was just crowned the top fitness trend for 2014. This is the first time that HIIT took the number one spot according to the American College of Sports Medicine survey. Also called burst training, the activity involves short period of high heart rate intensity, as high as 85-95% effort, followed by short periods of rest and recovery. Most running workouts are less than 30 minutes in elapsed time for the stress:recovery circuits.
There are different formats for HIIT runs and you might know it by the term Tabata after the Japanese professor who did the initial research on the value of short-burst run training – aka “wind sprints”.
UpBeat Workouts for Runners, the iPhone app is perfect for wind-sprint workouts. Here’s how to set the app to make it perform the best matching your strides and high intensity, fast paced music:
- Tap on the main screen the “Just Go” the green bar
- Tap on the icon for “Settings” in the upper right corner which is a gear-shaped symbol
- Move the slide bar title “Min. song change time” to 30 seconds (which means every 30 seconds it will match your strides to the beat of the music).
- Move the slide bar title “Cadence Sensitivity” to 30-40 SPM, strides per minute
- Tap “Done” in the upper right corner and it changes your settings
- Start your 15-30 minute HIIT run repeating 20-60 seconds all out and 20-60 seconds rest/recovery
Following HIIT workouts of other fitness trends popular in 2014 are:
1. High-Intensity Interval Training (HIIT)
2. Body Weight Training: Body weight training uses minimal equipment and isn’t limited to just push-ups and pull-ups, this trend allows people to get “back to the basics” with fitness.
3. Certified Fitness Professional: It’s important that consumers choose professionals certified through qualified programs.
4. Strength Training. Strength training remains a central emphasis along with aerobic exercise and flexibility components.
5. Exercise and Weight Loss. Exercise is a key component of a proper weight loss program which should include regular exercise and caloric restriction for better weight control.
And, you are invited to join me and my company, Heart Zones USA and our Heart Zones Training Master and Certified Trainers and the ZONING Fitness Specialists at the 2014 Heart Zones Conference “Get Hooked on Training” March 29, 2014 in Pittsburgh, PA or from the convenience of your home, fitness facility, or delayed broadcast. One of the featured keynote lecture by the past president of the American College of Sports Medicine, Carl Foster, Ph.D. is titled: Why-What-How of HIIT training.
Sally Edwards, CEO/Founder, Heart Zones USA