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On the Outside Health and Fitness Podcast we explore new and fun ways to get fit on the trail, on the water, on the slopes and outside. Discover the latest in health and fitness from leading experts and get tips on fun ways to get fit. We're getting outside the box, outside our comfort zone and outside and in shape.

Jan 4, 2016

High Intensity Interval Training - HIIT

In this episode of the Outside Health and Fitness podcast I talk with London based fitness trainer Gerald Smith about the benefits of incorporating HIIT into your fitness routine.

On Today’s show you’ll discover...

  • ... why HIIT training is so effective;
  • ... answers to your questions about HIIT;
  • ... information and resources to guide you to the level of fitness you’ve always wanted to achieve.

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High Intensity Interval Training

About Gerald Smith

Gerald SmithGerald is a personal trainer from London England. He’s a former amateur boxer, writer and speaker who specializes in high intensity interval training. Gerald's background in boxing lead him to develop a system called HEET (high energy efficient training), a workout so intense it’s the equivalent of going 10 rounds in the boxing ring!

[5:14] How does HIIT work?

Research has shown that exercising at a high intensity for a short period of time is equal to steady state training done over longer periods. It's a very efficient type of exercise. You also burn more calories during a HIIT session.

[8:35] What about the rest period? Should it be equal to, longer or shorter?

A beginner may need a longer period of recovery than someone who is more experienced with HIIT. A very hard HIIT session might use a 1 to 1 or  1 to 2 recovery ratio. You can also do 1 to 3 or even 1 to 4. It also depends on your goals and objectives. What are you training for?

[10:28] What are types of exercise can you do using high intensity interval training?

  • Running
  • Cycling
  • Compound Exercises or exercises that use lots of muscle groups. (body-weight, kettle bell etc..)

[11:44] What other benefits do you get from HIIT?

You'll see improved endurance and performance. You will also see a better tolerance for lactic acid and a lower heart rate.

[13:17] Listener Questions

Freak Health: Should exercise intensity decrease when someone fatigues, or should they continue to push through with max effort, although slower?

As time goes on you are going to fatigue and there is a limit to how long you can go at max intensity. If you are experiencing more than a 10% decrease in your intensity level you should consider stopping.

When fatigue becomes to much you don't get any gains for the high intensity periods.

[15:22] Pete F from Google asks: "How does HIIT affect the heart's slow and fast twitch muscle fibers?

Generally speaking you're either someone who is more inclined to sprint type exercise or endurance type exercise, based on your muscle physiology. Someone who has fast twitch muscle fibers are not going to like endurance type exercise. We all have both fast and slow twitch muscle fibers in our bodies.

With HIIT both sets of muscle fibers are going to see improvements. If you are already inclined to sprint type work you won't see as immediate an improvement as someone who is more inclined to endurance type work but you will see an adaptation. 

[17:52] Pete also asked "does HIIT help any of the  chambers of the heart more or less than others?"

Not really. You will see more oxygenated blood pushed out of the heart to your muscles as a result of this type of training.

[18:20] Lawson A asked "What is your opinion on Crossfit?"

Gerald is against Crossfit. When he first looked into Crossfit he saw people doing exercise with poor form and being encouraged to push harder. He believes is important to practice proper form to maximize results and minimize risk of injury.

[21:33] Matt R asked "How to start if you are out of shape and short on time?"

It's best to not do too much too soon. In the beginning you may also scale your intensity. Perhaps you start out working at 70%, even still you will see improvement and overtime be able to increase the intensity.

When you start out you may also use a 1 to 4 or 1 to 3 ratio of intensity periods to rest periods. If you are short on time, HIIT is one of the best things you can do to maximize your time and results. It's important to leave 5 to 10 minutes at the end to stretch and flush out some of the lactic acid built up during your session.

[24:34] What can we expect to see at your youtube channel?

Exercises, way to train the core, talks on transforming your body. Nutritional advice, how to design your own HIIT routines and more.

[25:48] How can you follow Gerald?

Website: Personal Trainer City of London

Twitter: @geraldsmith20

Google+: Gerald Smith

YouTube: Gerald's YouTube Channel

Get Gerald's FREE give away The Fit Executive 

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