The Pros of High Intensity Interval Training

More is not always better. This is especially true when it comes to fitness. 

Contrary to popular belief, you don't need to workout for hours each day or do back to back classes in order to see results. In fact, working out too much can actually get in the way of your progress and the results you want to see.

Short, high intensity workouts are the best course of action for most fitness goals. 

1. High intensity workouts mean less over-training.

You can actually work your muscles too much. Every time you workout, you tear your muscle fibers. This is a good thing! But because you have created micro-tears and damaged the muscles, it is necessary to give your body time to recover. Proper nutrition, sleep, and recovery are absolutely necessary for seeing results. Over-training can cause your body to be overly sore and more inclined to injury-- and eventually, to plateau and stop seeing results.

You shouldn't be sore after every workout. You shouldn't be constantly battling injuries. You shouldn't be putting that much wear and tear on your body. You shouldn't be working out for so long that your form breaks down. Working out for long periods of time every workout, or taking back to back classes, often leads to all of the above. Short, high intensity workouts put far less overall wear and tear on the body, allow you to maintain good form throughout a workout, and give your muscles time to rest and recover. 

It is very common for people who workout regularly to slip into over-training. Say "no" to doubling up on workouts and instead focus on doing one workout really well, and at a higher intensity level. You'll get much more out of it.

2. High intensity workouts burn more calories. 

Short, high intensity workouts burn 25- 30% more calories than long, moderate intensity workouts. While working out at a moderate pace is technically the "fat-burning zone," that title is misleading. You burn far more calories overall in high intensity workouts.

The idea of the "fat-burning zone" is rooted in truth. When you are working out at a moderate intensity of about 55-70% of your maximum heart rate, your body relies on fat stores for energy. This is because your body needs the presence of oxygen to turn fat into energy, or ATP, and at a moderate intensity you are still getting plenty of oxygen. You could technically hold a conversation at this intensity. When oxygen is readily available, the body relies on fat for energy and can use it at a slow and steady pace. This makes fat a great source of fuel for longer workouts.

When the intensity of a workout increases, oxygen is in shorter supply. You know when you feel like you can't get in enough air and you're breathing is heavy and ragged? That's because you literally aren't getting enough oxygen to make up for the lactic acid and carbon dioxide that your body is producing. When working out at a higher intensity, your body cannot use fat as fuel because enough oxygen isn't present. When this happens, the body turns to carbs to create the necessary energy, or ATP.

Many people have interpreted this to mean that if you want to burn fat, working out at a moderate intensity for a longer period of time is the way to go. While that is technically the "fat burning zone," you burn far more calories overall when working out at a higher intensity. For most fitness goals, burning more calories overall is more important than whether those calories come from carbs of fat. This makes high intensity workouts the clear winner.

3. High intensity workouts take up less time. 

High intensity workouts are meant to be short. The body literally cannot sustain a high intensity level for long. The body has to drop down to a moderate or low intensity the longer a workout goes on. 

That's great news for you! Who wants to spend hours in the gym? Who can sustain that commitment long-term? Most people have full time jobs, families, and responsibilities that make long workouts impossible to squeeze in. It is best not only for your schedule, but for your fitness goals, to get in a short, high intensity workout and move on with your day.

The most important part of any workout routine is consistency. If you can't sustain a workout routine long-term, it won't work for you. Period. It's much more effective to choose a routine you can sustain, and then stick to it. Is the idea of spending two hours in the gym overwhelming? Probably. The idea of a 30 minute workout is likely far more manageable. 

Burn calories. Focus on recovery. See results. Save time. Try switching to short, high intensity workouts and see the difference it makes in your body and your life. 

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Fire + Voice coaches people on-the-go on how to overcome busy days, yo-yo diets, and unsustainable fitness fads in order to stay fit from anywhere in the world-- and live a life of freedom rather than restrictions-- through online personal training, yoga, life coaching, and global retreats. We show our clients how to be fit and free. Most importantly, we give each client the tools they need to reclaim their body and life.