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HIIT ( HIGH
INTENSITY INTERVAL TRAINING)
“I hated every minute of training, but I said,
'Don't quit. Suffer now and live the rest of your
life as a champion.”
3
OBJECTIVE
 Explain the working of HIIT
 List at least 4 advantages of HIIT
 Plan their own HIIT Routine
4
AGENDA
 Background and Introduction
 Advantages
 Precautions
 Planning your own HIIT Routine
 Demonstration
5
WHAT IS HIIT
 High intensity interval training (HIIT) is when
you alternate between high and low intensity
exercise(s) or between high intensity exercise
and a short period of rest.
 The work to rest ratios can be changed to form
a huge variety of workout routines.
 Anaerobic
6
HISTORY OF HIIT
 Runners using since 100 years
 1996 :
 Dr. Izumi Tabata released the results of clinical
study of HIIT
 used 20-second work periods, followed by a 10-
second rest
 2000 Onwards :
 Gained popularity and advertise in gyms and fitness
center
7
ADVANTAGES
 HIIT Provides Shorter Workouts
 HIIT Burns More Calories
 HIIT Improves Athletic Performance
 HIIT Is Very Accessible
 HIIT Is Flexible with time and routine
8
EPOC EFFECT
9
PRECAUTIONS
 Don’t miss the warm up
 Increase your time gradually
 Need 24 hrs recovery period
 Choose exercise that suits your body
 Keep yourself hydrated
 Moderate to high-carb meal 3-4 hours before
HIIT
 Remember to breathe
10
SAMPLE EXERCISES
11
SAMPLE EXERCISES
12
PLANNING YOUR OWN HIIT
ROUTINE
 Choose four exercise ( eg : 2 intense, 2 less
intense)
 Start with less intense followed by 2 intense and
end with less intense
 Fix the time ( eg. : 20 : 10 )
 Repeat the sets as per your requirement with
30 seconds gap between sets.
 Can change the exercise in between sets
13
THANK YOU
Row 1 Row 2 Row 3 Row 4
0
2
4
6
8
10
12
Column 1
Column 2
Column 3

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HIIT DETAIL.ppt

  • 1.
  • 2. HIIT ( HIGH INTENSITY INTERVAL TRAINING) “I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion.”
  • 3. 3 OBJECTIVE  Explain the working of HIIT  List at least 4 advantages of HIIT  Plan their own HIIT Routine
  • 4. 4 AGENDA  Background and Introduction  Advantages  Precautions  Planning your own HIIT Routine  Demonstration
  • 5. 5 WHAT IS HIIT  High intensity interval training (HIIT) is when you alternate between high and low intensity exercise(s) or between high intensity exercise and a short period of rest.  The work to rest ratios can be changed to form a huge variety of workout routines.  Anaerobic
  • 6. 6 HISTORY OF HIIT  Runners using since 100 years  1996 :  Dr. Izumi Tabata released the results of clinical study of HIIT  used 20-second work periods, followed by a 10- second rest  2000 Onwards :  Gained popularity and advertise in gyms and fitness center
  • 7. 7 ADVANTAGES  HIIT Provides Shorter Workouts  HIIT Burns More Calories  HIIT Improves Athletic Performance  HIIT Is Very Accessible  HIIT Is Flexible with time and routine
  • 9. 9 PRECAUTIONS  Don’t miss the warm up  Increase your time gradually  Need 24 hrs recovery period  Choose exercise that suits your body  Keep yourself hydrated  Moderate to high-carb meal 3-4 hours before HIIT  Remember to breathe
  • 12. 12 PLANNING YOUR OWN HIIT ROUTINE  Choose four exercise ( eg : 2 intense, 2 less intense)  Start with less intense followed by 2 intense and end with less intense  Fix the time ( eg. : 20 : 10 )  Repeat the sets as per your requirement with 30 seconds gap between sets.  Can change the exercise in between sets
  • 13. 13 THANK YOU Row 1 Row 2 Row 3 Row 4 0 2 4 6 8 10 12 Column 1 Column 2 Column 3