High Intensity Training (HIT), otherwise known as High Intensity Interval Training (HIIT), is a form of exercise that utilizes short bouts of very intense exercise intertwined with bouts of rest.  This type of training has been used by the athletic population for years and is now making its way into the fitness world.  In today’s fast-paced society where no one has time to include long bouts of exercise on a daily basis this is a great alternative or addition to any program.  The average HIT/HIIT workout ranges anywhere from 4-15 minutes; not including the warm-up and cool-down.  So the million-dollar question is: Does it work?  Yes, this type of training is very beneficial for a variety of populations including children, athletes and older adults. 

Studies have reported that HIT/HIIT programs have garnered the following benefits:

• Reduced time needs for the exercise session
• Elevated metabolism for up-to 24 hours post exercise
• Promoting muscle formation
• Joint protection
• Improvement in submaximal work capacity
• Maximal aerobic power
• Increased lactic acid threshold
• Improved pulmonary function
• Greater reductions in subcutaneous fat
• Coronary function
• Improvement in movement economy
• Overall performance gains

With all of these benefits, where do we sign up!  Before getting started with the program participants need to understand the basics of the program.  This program is not for someone just beginning an exercise program - participants must have at least a minimal fitness base to safely and effectively take part in this type of training.  HIT/HIIT sessions should include a prolonged, movement-specific warm-up period followed by the HIT/HIIT session and a cool-down.  The warm-up should include all of the movements that will be performed during the session.  These movements can be exaggerated in the water to promote a full range of motion (ROM), allowing the inclusion of dynamic stretching during this component.  (Static stretching is not recommended prior to the HIT/HIIT routine due to the reduction of power, force and performance that has been noted post static stretch.) 

The basis for the HIT/HIIT intervals is based on short bouts at 90% - 100% intensity (heart rate, speed, VO2, etc.)  followed by segments at 0%-60% intensity.  When planning an interval session you need to be sure to plan both work and rest.  HIT/HIIT Work:Rest ratios are very important.  The instructor needs to be sure to allow at least a 2:1 Rest:Work ratio – meaning that the client will rest for twice as long as they will work or work half as long as they rested.  Normally a 1:1 Rest:Work ratio is recommended but this should be catered to the needs of the individual. 

If you are working HIT/HIIT into a group fitness class, be sure to progress slowly and give an abundance of cues appropriate for the population that you are instructing.  HIT/HIIT can be included into many already-existing programs in a variety of formats.  If you are leading a shallow water class you may want to use a short HIT/HIIT circuit at the end or in the middle of your class component.  As aquatic professionals, you should be well versed on how to increase or decrease intensity for any exercise.  By applying this knowledge, you can turn any exercise into a HIT/HIIT opportunity. 

Remember, 2-5 minutes of interval training (including rest) is plenty when first beginning this type of training; you can gradually increase to 15 minutes or more.  At the end of the HIT/HIIT session a gradual cool down is a necessity.  Cool down using full ROM movements to allow for dynamic stretching while bringing the heart rate down slowly.  Incorporate breathing exercises to assist in heart rate reduction and normalization of respiration rates.  Have participants perform active static stretches and then use partners to achieve some passive stretching paired with breathing. 

Enjoy exploring this training format to keep you personal training clients and group exercise participants motivated and achieving results in the pool!