LESS HIIT, MORE HISS & SIIT
Feeling confused yet by the terminology?
Let me explain:
There are many benefits from doing high intensity interval training from burning fat to achieving an endorphin high.
But your idea of HIIT could actually be something experts call HISS.
And if you’re not getting some SIIT, you may be missing out.
You see HIIT is a popular marketing term that everybody (except for us) is using to market their workout program.
Little do they know about the science behind HIIT.
HIIT workouts is one way of challenging your different energy systems, but you receive greater health benefits from training and moving at a variety of intensities in your workouts and throughout your daily life.
Too much HIIT could even cause “biological damage. The High-intensity workouts make you bigger, stronger, and faster, but they also age the body quicker by triggering certain cell signaling pathways due to the result of anaerobic metabolism.
So here is what you need to know.
1. SIIT and SISS More Often
Sub-maximal intensity interval training (SIIT) is a fancy label for regular movement in daily life.
One way to think of it is that SIIT is really just less sitting. #yeahduh
Moving throughout the day is lower intensity interval work that has been shown in research to improve markers related to all-cause mortality more than any other style of training.
Here is a simple new habit to satisfy your SIIT quota for the day: For every hour you spend sitting, get up and move around for two minutes.
SISS, or sub-maximal intensity steady-state exercise, is easy cardio, like swimming or going for a nice walk.
This type of exercise is important to tap into cells’ ability to burn fat for fuel, and can also help to rid the body of waste products generated from higher intensity workouts.
2. Your HIIT workout may be a HISS workout
HISS, or high-intensity steady-state exercise, is what most people call HIIT.
Workouts such as Tabata or AMRAPs are HISS, because the “recovery” intervals are far too short—often just 10 to 30 seconds, if at all—for the heart rate and other physiological factors to recover from a 20- to 45-second (or longer) bout of harder exercise.
Therefore, this kind of workout really yields the metabolic effect of a hard steady-state workout.
Still, HISS is important because it can be used to improve aerobic capacity by taxing the energy system that uses glucose (carbs) plus oxygen for fuel.
True HIIT workouts should have two- to three-minute recovery periods so that you’re able to really push the intensity for the short bursts of work (up to 45 seconds, tops). HIIT, therefore, trains the body anaerobically—burning glucose in the absence of oxygen—for performance and power in exercise like sprinting or powerlifting.
So to recap:
- Your “HIIT” might just a “HISS”.
- More SIIT aka less sitting
- More SISS like activities like walking and easy cardio movements (cleaning counts!!)