Engaging in a high intensity interval training (HIIT) routine is all about packing as much focused exercise in a short amount of time to get the maximum benefits. This makes HIIT perfect for busy people who are on the go. They might be able to carve out only 30 minutes early in the morning before their day starts or they could have time only on their lunch hour to exercise. Using techniques that combine elements of extreme bursts of exercise followed by recovery periods means that you can squeeze in a workout that is effective at burning calories while also supporting fat loss in a short amount of time — often in no more than 30 to 40 minutes. A classic example of a HIIT session might involve you doing a heart rate accelerator exercise, such as burpees at an all out effort for 50 seconds and then holding a plank for 50 seconds while actively recovering afterwards. This is what our So Cal Boot Camp training formula is built on.
HIIT and Your Heart Rate
While doing HIIT promises to be a powerful workout any way you plan it, are you shortchanging yourself when it comes to maximizing its advantages? Tackled the right way, your body could benefit from the effects of HIIT long after you’ve finished your workout. How is this possible?
EPOC is the Key
EPOC — which is an acronym for Excess Post-Exercise Oxygen Consumption — occurs when you push your body to the limit. Another popular name for this effect is the “afterburn”. It occurs when you take your heart rate up to the point where your body has to work strenuously to recover. Doing so creates a debt in oxygen that your body then needs to work to recuperate from — sometimes for as long as 24 to 37 hours after you stop exercising.
Taking Advantage of the Afterburn
Knowing how to capture the coveted afterburn isn’t as difficult as it might sound. After warming up for about five minutes, aim to increase the intensity of your workout so your heart is performing at close to 85 percent of its maximum rate.
Technology Meets HIIT = Your Best Workout Ever
Those times during HIIT when things get really intense, it can be difficult to maintain that intensity while also keeping tabs on your heart rate. Ensuring that your heart rate reaches its target during those powerful bursts of exercise means you can take advantage of the afterburn. Heart Rate Training software — and its accompanying Heart Rate Monitors — make doing so a no-brainer. Using Bluetooth and ANT+ technology, the Heart Rate Training software effectively captures crucial data about your heart rate as you engage in HIIT. Because of this information — as well as your calories burned and a Heart Rate summary — are displayed in real time, you instantly have all the statistics you need right there on screens throughout our facility. Regardless of what area of the gym you happen to be, your important Heart Rate data is visible. Armed with this information, you can modify your intensity to reach the right heart rate for the afterburn.
Wearing a heart rate monitor during all your boot camp workouts while participating in our program is the perfect gadget to optimize your workout results.
Make this your Goal
Spend a minimum of 50 to 60% of your total workout in the Yellow and Orange Zones. During a 40 min class you need to spend at least 20 to 24 minutes in these zones to utilize metabolic training most effectively to lean out and burn the most calories upto 24 to 37 hours after your workout.