News & Updates
Strong by zumba
March 23, 2017
HIIT: High Intensity Interval Training.
Sprinting at maximum heartrate for a short period of time and then switching to a slower form of exercise for a couple of minutes to recover before starting the whole cycle again.
This type of training is all the rage because it is known to burn more calories in less time when compared with steady state cardio.
HITT: High Intensity Tempo Training
Recently you have heard me talking about STRONG by Zumba, High Intensity Temp Training (HITT). The difference is that instead of focusing on time, it focuses on the music (tempo). You have a recharge sessions that give you the break you need to keep going. The best part is the music is synced perfectly to the movements that you don’t even realise you are working out!
But why is HIIT style training so effective? How does it work? What makes it so special?
What Happens When You Push it Hard
When you engage in HIIT, you start out by pushing hard and going at or near to your maximum heart rate. This is what makes all the difference. You are now you are depleting your body of all of its readily available energy in order to drive those fast twitch muscle fibers. This is anaerobic training (short-lasting, high-intensity activity, where your body’s demand for oxygen exceeds the oxygen supply available).
After this, you then switch to your regular exercise at around 70% of your maximum heart rate. This is a steady pace that you can maintain. It burns fat using the aerobic system and that allows you to recover and reduce the lactate and other metabolites that build up in your blood during intensive exercise.
Welcome to After Burn
Steady state cardio is normally something you can maintain for a long time before you start to tire out. This is why a lot of people will exercise by dance fitness, such as Zumba at a steady pace for 60 minutes.
If you do this after having done high intensity training however, you will be running at a point when you have very little available energy in your muscles and in your blood. When all the glycogen has been used up, you have to rely even more on fat in order to keep going. Your body becomes more efficient at burning fat. Awesome huh!
But this isn’t even the best bit. What’s so good about HIIT is that this after burn effect continues for hours after you finish training. You’re now going about your usual activities with less glycogen. This means you’ll burn more fat even to do regular things like picking up a fork, or walking across the room!
HIIT is also great for other reasons. For starters, the explosive nature of the training means that you’re involving your fast twitch muscle fibers. This means that you’ll release more anabolic hormones like growth hormone, leading to more growth (or in other words – muscles!!).
Another benefit of HIIT is that it improves your energy efficiency. Because you’re pushing your cells to make energy more quickly, they become better at doing just that! This improves your health, fitness and athletic performance across the board!
So now you know the benefits of STRONG BY ZUMBA
So now you know even more about the benefits of HIIT style training! All you need to do is come along to a STRONG by Zumba class at ZCLUB and give it a go in a super fun, safe and friendly environment.
STRONG classes are held every Thursday night at 6pm at Main St Hall. For the complete class timetable click on this link.
We hope to see you there!