High intensity interval training reduced body fat and increases fitness. Read here about what is and the benefits of HIIT in your exercise and personal training program.

1. www.southcitybulletin.com.au | October 2015
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A
lmost unheard of 10 years ago, the
significant benefits of High Intensity
Interval Training (HIIT) has become
better known outside of elite and
professional uses. Almost common place now
within personal training, clients’ results speak
for themselves: improvements in general health,
weight loss, and strength and fitness.
So what is HIIT?
Generally, it is all about speed and intensity and
lasts for normally 20 to 30 minutes. It can be
either cardio or strength and uses specific types of
protocols and timings for different training goals.
The most well-known is called Tabata Intervals,
which is extremely effective for body fat loss and
increasing aerobic and anaerobic fitness.
This type of training has a high demand
on the body, and depending on your fitness
level and bio-mechanics, HIIT is not normally
recommended every day. You should consult a
fitness professional prior to starting. They can
determine which exercises would be best based
on your fitness and bio-mechanics.
Key benefits of HIIT
• Shorter workouts
• Greater Excess Post-exercise Oxygen
Consumption (EPOC). This can increase your
metabolic rate and elevated fuel consumption
resulting in greater fat loss for up to 2 to 3
days after exercise.
• Enhanced anabolic (building and repairing)
hormones from anaerobic (short bursts)
training, greater Human Growth
Hormone (HGH) and less stress
hormones, such as cortisol, which is
associated with fatigue, breakdown,
depressed immune system, higher
insulin and higher weight gain.
• Better fitness and strength gains
• Adds variety to your training
• Reduces overuse injuries
FITNESS and HEALTH with Cameron Corish
Ever been HIIT?
High Intensity Interval Training reduces body fat
and increases fitness
Keep up to date with Cameron’s training
of Aidan Lamberth who is running for the
Scarlett May Foundation on October 10:
www.southcitybulletin.com.au/community/
scarlett-may-foundation
Sample Tabata
program
Exercise 1 = 20 sec. exercise, 10 sec. rest
for 8 sets = 4 mins + 1 min rest
Exercise 2 = 20 sec. exercise, 10 sec. rest
for 8 sets = 4 mins + 1 min rest
Exercise 3 = 20 sec. exercise, 10 sec. rest
for 8 sets = 4 mins + 1 min rest
Exercise 4 = 20 sec. exercise, 10 sec. rest
for 8 sets = 4 mins + 1 min rest
Total time is 20 mins plus your warm up and
cool down.
Good luck! When you finish, you will know that
you have been HIIT!!!
Cameron Corish
Personal Trainer/Holistic Lifestyle Coach
Core Health Coaching
www.corehealthcoaching.com.au
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