Benefits and methods of high intensity training
High-intensity training is the latest fitness trend. But what does it really mean? Working to the point of total muscle fatigue or to the point of exhaustion? Or a slightly less intense workout, but one so hard you can't talk?
One of the most important elements is the intensity of your workout, so it's important to choose it well. Although most guidelines recommend training at a moderate intensity most days of the week, higher intensities allow you to burn more calories, save time through shorter workouts and improve your fitness.
Ways to measure exercise intensity
So how do you know if you are training at high or low intensity? There is no precise definition, but there are ways to check how hard you are working:
The talk test: If you are working at a high intensity, you should be out of breath and able to say only a few words at a time.
Perceived exertion: To use this method, compare how you feel during exercise to this perceived exertion chart. High intensity corresponds to a value of about 8-9. Studies have shown that perceived exertion is closely related to heart rate. This means that if you feel that your effort is high, it is very likely that your heart rate is high.
Percentage of maximum heart rate: This method allows you to calculate your target heart rate zone and track your heart rate with a heart rate monitor. To work at high intensity, you should be between 80-90% of your maximum heart rate.
How often should you exercise at high intensity?
The 2018 Physical Activity Guidelines recommend at least 150 minutes of moderate-intensity training per week or 75 minutes of endurance training per week, but the amount you do depends on your fitness level and goals.1
It is good to train at different intensities to use different energy systems and challenge the body in different ways. Too much high-intensity training can lead to burnout or overuse injury, so you should not do this type of training every day.
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If you are a beginner, interval training is a good way to get your body used to higher training intensity in short, manageable periods. There are ways to train hard while maintaining a low effort level if you are not comfortable jumping.
Examples of high-intensity activities
Some activities are inherently more intense than others, such as
High intensity interval training
Tabata training
Running
Fast walking
Hiking in the mountains
Stair climbing
Jump rope
Cross-country skiing
Plyometric exercises
Tips for high-intensity interval training (HIIT)
In high-intensity interval training (also known as HIIT), you train, rest and train again. HIIT workouts are performed at 80-95% of maximum heart rate.2 At this intensity, HIIT can do what a 20-minute, 3-mile running race would do.
Now, if you do aerobic interval training, say on a treadmill, with intervals of 80-90% of your maximum heart rate for 10 minutes, that is equivalent to a 30-minute workout at 75% of your maximum heart rate.
Both are high intensity, but HIIT and Tabata training must be done at such a high level that the activity cannot be sustained for long periods of time.
