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High Intensity Interval Training
There is a very good chance that you have heard the phrase in the workout world, high intensity interval training. It's become somewhat of a buzzword when it comes to working out. What is high intensity interval training and does it work? High intensity interval training is just that; it's adding in high intensity efforts during a workout for a given segment of time (interval). As you can imagine, the two words, high intensity, are fairly subjective, right? And as a result, what may be high intensity for one individual is a very easy effort for another. So this leads us to the question, does high intensity interval training work? Well, it's not really a yes or no answer. Rather, we have to put the following phrase with it, 'if and only if." If and only if what? Well, high intensity interval training works exceptionally well, if and only if, it is measurable and performed at the right intensity (heart rate).
And this is where 9Round takes the high intensity interval training to a whole new level of success. Using the 9Round Pulse™ heart rate training system, individuals can monitor their heart rate during the entire 30 minute, 9Round workout. And this is the key to success and this is what makes high intensity interval training a success at 9Round, because it is measurable and it can be performed at the proper heart rate zone. Think of it as personalized high intensity interval training. Each individual has a completely different body composition, fitness level, etc. And therefore, "high intensity" is going to be drastically different from one individual to the next.
9Round is a nonstop, 30 minute workout that consists of a proprietary system of 9 challenging workout stations. Therefore, the goal is to keep the heart rate in the proper heart rate zones (the green and yellow zones). And by doing so, we maximize each workout, we maximize the high intensity interval training by working out in the proper heart rate zones, we maximize the body's ability to burn fat, we maximize the body's ability to recover after a workout, we minimize the risk of overtraining and we minimize the risk of injury. By focusing on and working out of the proper heart rate zones, we are now working out smarter, not just harder.
Let's say we are in the middle of our 9Round workout and the bell rings, signifying 30 seconds left in the round. And the trainer calls out, "burn it out." This is a big part of the high-intensity interval training. But as mentioned above, it's not a subjective high intensity effort, rather, it's a very specific and measurable high-intensity effort that we are looking to achieve. Let's say that two individuals are working out at the same time and they are at completely opposite ends of the spectrum in terms of overall fitness level and cardiac efficiency. And let's say they are punching the heavy bag and it is time to "burn it out" in the final 30 seconds. And let's say both individuals are at 81% of MHR (maximum heart rate). At this time, both individuals are working out very smart and they are in the proper heart rate zones at this time, the yellow. The yellow heart rate zone will extend up to 90% of MHR.
Now remember, both individuals are ready to shift gears and increase the intensity so that their heart rate increases up to 88%, 89%, 90%. The one individual with a much lower fitness level and cardiac efficiency may find themselves working at an effort/rate of 100 PPM (punches per minute). At this effort, they are working out at a higher intensity and the heart rate easily climbs to the top of the yellow heart rate zone. The other individual with a much higher level of fitness and a much higher level of cardiac efficiency has to increase their effort/rate to 300 PPM in order to get to a higher level of intensity and to the top and of the yellow heart rate zone. Do you see the drastic difference here? And can you see why it is so important for high intensity interval training to be measurable in order for to be effective for each individual?
What would happen if the individual at 100 PPM chose to increase their effort to the 300 PPM? Well, they're going to quickly spike the heart rate into the red heart rate zone and there is a very good chance that they may not even be able to finish the final 60 seconds. And, there is a very good chance that the 30 seconds of work in between rounds is going to have to be 30 seconds of complete rest for them, just to get their heart rate back down so that they can recover, make sense? On the opposite end of the spectrum, what would happen if the individual at 300 PPM reduced their effort to the 100 PPM? Most likely, their heart rate is going to drop significantly, defeating the purpose of high intensity interval training, make sense? Point being, for high intensity interval training to be a success for each individual, it has to be measurable. 9Round Pulse™ heart rate training system enables each individual to quantitatively measure and track their effort and intensity.
In summary, high intensity interval training is amazingly productive, if and only if, it is measurable and performed at the right intensity (heart rate). When individuals simply use a subjective measure of high intensity, more often than not, this creates a cycle of frustration for the individual in terms of achieving results (or the lack thereof). It is very common for individuals to gravitate towards working out harder and not smarter, especially when they have body transformation goals. Their thought process is that if they work out harder and work out at a higher intensity, this will help them transform their body and lose the weight that they desire. As they continue along with only a subjective measure of high intensity, they find themselves still not making any progress and this is where the frustration cycle starts. They cannot understand how they can be working out as much and as hard as they are and at the same time, not achieving the results they desire. And this is why high intensity interval training needs to be measurable and performed at the proper heart rate zones so that each individual can maximize their workout and set themselves up for the best success possible.
Workout Smart, Eat Right, Get Results™!
Dr. Rick Kattouf II
2x Best-Selling Author
Sports Nutrition Specialist
Heart Rate Performance Specialist
9Round Nutrition Coach
Named One of America’s PremierExperts® in Nutrition & Fitness
Named One Of The World Fitness Elite® Trainers Of The Year