High Intensity Interval Training -- The Benefits

by Geoff Thomas of Orange Theory

A well-rounded physical activity program includes aerobic exercise and strength training exercise, but not necessarily in the same session. High Intensity Interval Training (HIIT) helps maintain or improve cardiorespiratory and muscular fitness and overall health and function. HIIT is commonly 12 to 20 minutes of training at 84% or higher of your maximum heart rate, the maximum number of times your heart will beat in a minute without overexerting yourself. The workout continues with the alternating work and relief periods totaling 30-60 minutes.

HIIT training has been shown to improve:
aerobic and anaerobic fitness 
blood pressure 
cardiovascular health
insulin sensitivity (which helps the exercising muscles more readily use glucose for fuel to make energy)
cholesterol profiles 
abdominal fat and body weight while maintaining muscle mass

Interval training has been an integral part of athletic training programs for many years because a variety of sport and recreational activities require short bursts of movement at high intensities. Interval training is becoming an increasingly recognized and well-liked method of training. The incorporation of interval training into a general conditioning program will optimize the development of cardiorespiratory fitness as well as numerous other health benefits.
The physiological theory behind the Orangetheory workout is known as “Excess Post-Exercise Oxygen Consumption,” or EPOC. By providing you with a heart-rate monitor and POD, we can monitor your 5-zone interval training sessions. During the 60-minute workout, you will perform multiple intervals designed to produce 12 to 20 minutes of training at 84% or higher of your maximum heart rate.  This program design produces workout "Orange" or “afterburn” effect, which is an increased metabolic rate for 24 to 36 hours after the workout. When combining the amazing workout with EPOC, our clients burn an average of 500 to 1000 calories.