I’m talking about High Intensity Interval Training (HIIT), of course. It’s time for a little fitness around here and I’m dragging you with me!
I’ve been hearing about interval training for a while now as an alternative to a traditional cardio workout. The “traditional” workout might consist of 30-60 minutes of moderate intensity cardio on something like a treadmill or a stationary bike.
Now, studies are showing that the old way might not be the best way. It’s now coming to light that actually, short bursts of intense cardio followed by longer rest periods is actually more beneficial. These sessions might consist of a minute on a stationary bike, treadmill, outdoor sprints, etc. at maximum effort, followed by a few minutes of rest. Then, the cycle is repeated.
Do this three times a week and you’re getting a more beneficial cardio workout, and doing it in about 12 minutes.
Anthony over at Better Golf with Fitness had a great podcast yesterday where he chatted for a while with Dr. Mark Smith, an expert in interval training. I recommend checking out the podcasts regularly. They’re a great source of fitness information that’s applicable to golf and really to general fitness. But today’s was especially informative.
Dr. Smith had some great information to share explaining why our current notion of the “proper” cardio workout is wrong (or at least not as beneficial). I was surprised to learn that while a traditional cardio workout might burn more calories overall, a typical HIIT workout will actually burn more fat. Hey, that’s just what I need!
On top of the actual physiological benefits, another big one is the time factor. You can accomplish more in 15 minutes (if you include the rest periods) than you’d be able to do in 30-60 minutes before.
Since I was scheduled for a gym workout last night, I decided that I’d be giving HIIT a try. I haven’t gotten in a cardio workout for a while because I’ve been spending time working on core strength and flexibility as well as spending time at the range and on the course. I decided that I’d give the recumbent bike a shot. My plan was to do two minutes warm up, followed by alternating cycles of one minute maximum effort with the bike set to the highest difficulty, followed by three minutes of rest with the bike set to a very low difficulty. I did each cycle four times, for a total of four minutes at maximum effort.
I have to say, that was a real kick in the butt. I got through each segment and could really feel that I had worked out at the end. After the workout, when I got home, I felt great. I’m obviously a little fatigued, but I’m invigorated. That could be because it’s my first cardio session in a few weeks. I’ll know more as time goes on.
If you work out, think about giving HIIT a try. If you’re skeptical, do a few rounds with Google. There’s a ton of great information out there. Definitely check out the podcast, and Better Golf with Fitness, in general. Also, I can’t post a fitness article without plugging the Titleist Performance Institute again. Those guys know their stuff and their web site is a top-notch resource for anything related to golf fitness. In fact, there’s an article about HIIT written by Dr. Smith on there (which you have to sign up to read, but it’s free).
Now, HIIT it!
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Mike,
Glad you got a lot out of the podcast (thanks for plugging it!) and have tried HIIT already. One thing to think about during your three minute rest is doing some dynamic stretching, instead of sitting on the bike the whole time. Just pick some areas that you are tight and use that time to get some flexibility work in. Especially if you are using the recumbent bike because your hips are starting out in an extra flexed position so they will become super tight.
It would go like this:
30-1:00 as hard as you can,
1:00 cooldown on the back,
1:30 of dynamic stretching,
:30 easy on the bike,
then go hard again and repeat the process.
Ant
I do HIIT all the time. When I escort my two kids (5 and 6.8) on their bikes around the neighborhood. I run for 30 seconds or so, then walk while they catch up to me, then do it again. They’re getting fast enough where my rest period is getting pretty short though.
One piece of equipment I have on my short list is a medicine ball. Do you have one? If so, what has been your experience?
Due to your endorsement, I signed up at the Titleist site. There definately is a wealth of information there.
-G
Ant,
Thanks for the additional HIIT suggestions! I’ve been kind of wondering what the “rest” period should really consist of. Something told me that actual sitting rest wasn’t a good idea so I figured I’d try to at least keep moving. I’m going to incorporate your ideas into my sessions.
Greg,
I actually picked up a medicine ball several weeks ago. So far, I’m liking it. At first, I was kind of just trying out some random exercises and probably wasn’t getting the most out of it.
Then, I created a fitness plan (see the “plans” link under “My Progress”) and incorporated specific medicine ball exercises in to my plan. TPI is a great resource in that area. There are a lot of exercises that can be done with a medicine ball that apply directly to the golf swing. Also, Anthony’s third podcast featured the medicine ball:
http://bettergolfwithfitnessblog.libsyn.com/index.php?post_id=216875
If you ever catch Golf Fitness on the Golf Channel (hosted by the TPI guys), several episodes have featured some medicine ball work.
Overall, I feel like it adds value to any golf-related fitness plan.
Mike
Actually, now that I look at my plan, a few of my favorite medicine ball exercises are missing. I’ll have to address that. That’s why plans evolve over time!
Right now I am in the process on doing quicker workouts that are more intense. This type of routine should really help me with my endurance.
Ever heard of Lyle McDonald’s “Stubborn Fat Protocol”?
Do HIIT for 10-15 minutes, rest 5 minutes, then do 20-40 minutes of steady state cardio at a low to moderate intensity level. The HIIT training followed by 5 minutes rest releases fatty acids into the blood stream.
The steady state cardo then uses those fatty acids for fuel. It is kind of a “hybrid” approach to get the best out of both forms of cardio.
This method is especially effective for reaching low body fat levels and targetting “stubborn body fat”. If you need to get extra lean for a vacation, this is the way to go. I stay at around 6-8% year round doing this type of cardio.
i am a full time cycle coach – training people to ride century races (100 miles).
we use high intensity interval training as a key part of our training. put it this way by using intervals you can probably ride 3 x 10 minute sessions flat out with 20 minute rests in between but only manage 15 mins flat out in one go.
interval training lets you push harder for longer, with less damage to the body.
The real key to sucess is mixing it up. do one or two days intervals with some days slow and steady and you will soon notice an improvement!