What is High Intensity Interval Training? Effective HIIT Workouts for Women
Throughout the years, women have gotten different messages about the best types of exercise training for weight loss and conditioning. In the 80s and 90s, for example, it was all about aerobics and cardio. Today, we know that both strength and cardio components of a full-body workout are important, which is where high-intensity interval training (HIIT) comes in.1
What is HIIT?
Interval training first started in the 1950s as high-intensity training for Olympic athletes. It was called sprint interval training and forced athletes to reach 100 percent of their maximum heart rate.2
Today’s form of high-intensity interval training, or HIIT, incorporates bouts of higher intensity movement to elevate the heart rate, followed by a recovery period. There are several minutes of high-intensity exercises that raise the heart rate by at least 80 percent of a person’s maximum heart rate, followed by shorter periods of lower intensity moves. The recovery moves should still allow you to sustain your heart rate so that it stays elevated throughout the entire full-body HIIT workout. Because the heart rate stays elevated the whole time, HIIT workouts help support cardiovascular fitness as well as strength.3
The Curves circuit is based on high-intensity interval training. The focus of Curves and MyCurves On Demand is strength training. So, members do 30 seconds of high-intensity strength moves, followed by 30 seconds of lower intensity recovery exercises, then another bout of high-intensity strength.
HIIT workout benefits
There are several HIIT benefits, including the following:
HIIT workouts are quick. HIIT workouts for women are an excellent choice because they fit into a busy life. One of the top reasons women give for not exercising is, “I don’t have time.” A 30-minute HIIT workout will keep you physically fit. High-intensity interval training workouts can be done in 30 minutes and provide a full body workout complete with aerobic and strength exercises. 4
HIIT workouts are low maintenance. When you’re at Curves, you can use the Curves equipment to provide resistance. If you are working out at home using My Curves on Demand, you can use your resistance band or your own body weight. High-intensity interval training doesn’t require a large amount of space, so you can easily do it at home, or when you’re on the go. HIIT workouts for women are good for any fitness level and body type. Another benefit of HIIT training is that it works for beginners and experienced exercisers. HIIT can easily be modified for people who are overweight or who have diabetes. And HIIT cardio workouts can be performed on all exercise modes, including walking, biking, swimming, and group exercise classes.5
A full-body HIIT workout is effective. When done regularly, HIIT can increase strength, build endurance, decrease body fat, and lower your risk for numerous diseases and conditions.6
As with any new exercise program, talk to your healthcare provider before you start HIIT. People who are new to working out or haven’t exercised in a while, are overweight, elderly, or have a health condition, should be closely monitored while doing HIIT, especially as they are first starting out.
If you’re interested in taking advantage of HIIT benefits, Curves can help. The upbeat and positive atmosphere at Curves combined with our HIIT classes that incorporate strength training, cardio, speed, and power provide the ideal full-body HIIT workout for women. For more information about our Cardio class, visit our Cardio Classes page.
Sources:
- high-intensity-interval-training.pdf (acsm.org)
- HIIT (High Intensity Interval Training) | The Nutrition Source | Harvard T.H. Chan School of Public Health
- high-intensity-interval-training.pdf (acsm.org)
- HIIT (High Intensity Interval Training) | The Nutrition Source | Harvard T.H. Chan School of Public Health
- high-intensity-interval-training.pdf (acsm.org)
- HIIT (High Intensity Interval Training) | The Nutrition Source | Harvard T.H. Chan School of Public Health
