The latest trends in fitness are a subject we at TRENDYSTYLE HONG KONG have to keep into consideration. We are talking about trends after all :-)
There is always something new in the world of fitness, always a new way to make our workouts more efficient, more fun. Did you ever hear about HIIT, for example? HIIT is one of the hottest new trends for cardio conditioning and – most of all – weight loss.
As usual we ask the real experts to tell us more about fitness, as in this case. We talked to Su-Yee Liew, Group Exercise Manager at True Fitness Malaysia and she explained what HIIT is (read below) and what the latest trends in class exercise are. This is what she told us.
What is HIIT?
High Intensity Interval Training (HIIT) is an enhanced form of interval training. It alternates short, high intensity bursts of activity with periods of rest and recovery in between. Interval training uses the body’s two energy-producing systems: the aerobic and the anaerobic.
The aerobic system is the one that allows you to walk or run for long distances and uses oxygen to convert carbohydrates throughout the body into energy. The anaerobic system, on the other hand, draws energy from carbohydrates stored in the muscles for short bursts of activity such as sprinting, jumping or lifting heavy objects.
In interval training, the high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods may involve either complete rest or activity of lower intensity.
This allows you to work more in a shorter period of time and it is much more comfortable than spending the entire workout at a high intensity. The key is to create workouts that fit what you can handle and what you want from your workouts.
Is HIIT for everyone?
HITT is suitable for any fitness level. The flexibility lies with choosing the length of your workout. Beginners may start with a 10-20 minutes workout, while 30-60 minutes will be suitable for more advanced exercisers. Choose also the length of your work or recovery intervals – if you are a beginner, you might want to alternate 1-2 minutes of higher intensity exercise with 5 or more minutes of lower intensity. The more advanced may make their work intervals longer (e.g. 10 minutes) and their recovery intervals shorter (e.g. 2 minutes).
However, keep in mind that interval training is extremely demanding on the heart, lungs and muscles, hence it is important to have the go ahead from your physician before you start interval training. You should also have a solid base of overall aerobic fitness before performing high intensity training of any kind.
Who can benefit from HIIT?
Any and everyone can benefit from HIIT. Studies have shown that a 15-20 minutes of interval training (done three times a week) is more efficient than an hour on the treadmill. It also increases your metabolism and burn more fat and calories in the 24 hours after a HIIT workout.
Is HIIT the new trend in weight loss through aerobic exercise?
More people are taking up HIIT for the the various benefits that can be achieved from this form of workout.
- Increased endurance
HIIT trains your heart to pump more blood to the muscles and trains your muscles to extract that oxygen more efficiently, making all your other workouts easier to handle.
- Faster and more efficient workouts
Ideal for busy executives who want to squeeze a workout into their tight schedules, it is a timesaver allowing them to get a lot done in a shorter period of time
- Reduced risk of injury or overtraining
With the ability to vary the intensity of each activity in the workout, injuries or overdoing can be avoided.
- Weight loss
Studies have also shown that HITT, even at a moderate intensity, may burn more fat and will go on to burn plenty of calories after it is completed as well.
- Fun factor
Interval workouts offer more variety than other workouts, making them less tedious and boring
Which are the latest trends in fitness, and which the latest new classes at TRUE FITNESS MALAYSIA? Please help us get up to date with the newest fitness activities.
Dance classes such as ZUMBA® are gaining popularity, however, long-time favorites like Les MillsTM BODYCOMBATTM and BODYPUMPTM and RPMTM are still members’ top choices.
FIT CAMP is newest addition to our list of Group Exercise classes. It is a total body workout incorporating circuit-styled training. With high repetition of resistance and explosive weight exercises, this high intensity interval training will challenge your heart fitness, muscle strength and power. This workout will help burn fats, enhance cardiovascular fitness, strength and agility.
Alessio Cristianini for TRENDYSTYLE HONG KONG
We thank True Fitness Malaysia www.truefitness.com.my for this interview with Su-Yee Liew, Group Exercise Manager, True Fitness Malaysia.