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Heard of HIIT?

Written by L Lassche on October 7th, 2017.

High Intensity Interval Training (HIIT) has been proclaimed by health professionals and fitness trainers alike as the go-to exercise approach for maximizing fitness and weight loss results, while keeping workout time to an achievable duration. We take a look at why this type of exercise is effective, and how you can benefit from this approach to training on the Indoor Rower and SkiErg.

The first major benefit of HIIT Training is the duration; we are talking half an hour or less of exercise time- a big win for those rushing to try and fit exercise into an already hectic lifestyle. Simply being able to consistently maintain a target quota of exercise every week can mean the difference between seeing results, and feeling the difference, or struggling. Short duration workouts provide an achievable duration exercise target that can easily be slotted into a daily or weekly routine- especially if you have a Concept2 Indoor Rower or SkiErg at home! Setting an achievable workout target is essential to motivation and sustainability, with the HIIT approach to exercise, the short duration of the workout is enough to start you off on the right track.

The tradeoff for a shorter workout duration is what you lose in time you must (somewhat) compensated for via an increase in intensity. High intensity training is indicated by exertion in the range of 85% or more of maximum heart rate, and is often referred to as around a 7 on the 10 step Rate of Perceived Exertion (RPE) scale. The RPE scale describes this level of intensity as highly challenging, during which an individual should only be capable of uttering short sentences. Comparatively, medium intensity constitutes approximately a five on the scale, and low intensity between 2-3.

Logically, increased intensity equates to more energy expended and calories burned, but the bonuses of high intensity training don’t stop there. Research has shown that the benefits of HIIT extend to improved heart health and function, circulation, and balanced blood pressure. Furthermore, scientific research shows that the stress of interval training stimulates the body’s recovery systems which continue to consume calories at a higher rate in the hours after a workout. The result being the calorie-burning effects of your workout extend over the same duration as if you had done an hour of moderate jogging, even though you stopped exercising at half an hour!

Now that you know the numerous benefits of HIIT, give it a try at home on your Concept2 Indoor Rower, or SkiErg with these kick-start workouts:

Indoor Rower:

Set Up: Set the Rower to a medium resistance- approximately level 4 for women, level 6 for men.

Workout:

5min easy warm up

1min at 28 rating, maximum power on the drive, 30 secs easy

45 secs at 30 rating, maximum power on the drive.

30 secs at open rating (32+) maximum power on the drive, quick hands at the finish. 30 seconds easy

30 secs easy

1min at 28 rating, maximum power on the drive.

2 mins easy- if you found 32 rating too difficult to achieve, lower the damper to 3 for women, and 5 for men. Think about leading your hands out of the finish of your stroke at the same speed they travel in on the drive phase.

30 seconds at 30 rating, maximum power on the drive, 30 seconds easy

30 seconds at 32 rating, maximum power on the drive, quick hands at the finish. 30 seconds easy

30 seconds at 30 rating, maximum power on the drive. 30 seconds easy

30 seconds at 32 rating, maximum power on the drive, quick hands at the finish. 2mins easy

45 seconds at30 rating, maximum power on the drive. 30 seconds easy

30 seconds at 32 rating, maximum power on the drive, quick hands at the finish

10mins easy warm down.

 

Total workout time: 30min 45sec

SkiErg:

Set Up: Set the SkiErg to a medium resistance- approximately level 4 for women, level 6 for men.

Workout:

5mins easy warm up

30 seconds max, 30 seconds easy

40 seconds max, 40 seconds easy

50 seconds max, 50 seconds easy

40 seconds max, 40 seconds easy

30 seconds max, 30 seconds easy

3 mins easy

20 seconds max, 20 seconds easy

30 seconds max, 30 seconds easy

40 seconds max, 40 seconds easy

30 seconds max, 30 seconds easy

20 seconds max, 20 seconds easy

10mins easy warm down

Total workout time: 30min 20 Seconds

 

 

How did you go? We’d love to know! Shout out in the comments below.

4 Comments

James says ...
What do you mean by rating?

SPM? or is there another rating on the Erg I need to pull up?
test says ...
30 seconds at 30 rating, maximum power on the drive. 30 seconds easy
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0800 769 464
sales@concept2.co.nz

36a Tawa Street
Mount Maunganui 3116
New Zealand
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