DualityCircuit classes at Duality in Sloans Lake focus on high intensity interval training (HIIT). Our goal is to work as hard as we can and recover as effectively as possible, and HIIT is the perfect way to achieve this. As the name suggests, high intensity interval training is a training style where you exercise in set intervals, where some intervals are high intensity and others are intervals of recovery time.
The Anatomy Of HIIT
HIIT has a very specific structure that makes it more effective than just high-intensity workouts or interval training by themselves. For the most effective HIIT workout, trainers recommend that your total time for working out and recovery should last for 35–50 minutes altogether.
The workout is made up of several intervals varying in intensity. Intervals of high-intensity last for bursts of 30 to 90 seconds. The goal during these intervals is to push as hard as you can. You only have 90 seconds at a time, so there is more motivation to give it your all because you know the intensity is short-lived.
During low-intensity intervals, you are actively recovering and building strength, meaning that you aren’t working quite as hard as in the high-intensity intervals — but you’re still moving your body and focusing on muscular and cardiovascular endurance. Your body will have a chance to recover by adapting to these two different levels of activity. At Duality, we like to call it “recovering in the effort.”
The Effectiveness Of HIIT
Not only do you burn calories and improve your physical abilities during your workout, but because of the way HIIT works, your body continues to improve after your workout. This is because working out harder means you’re increasing your oxygen intake, creating a higher calorie burn during and after your workout. When you’re out of breath from your high-intensity intervals, your overall metabolic rate increases, and you can burn anywhere from 6 to 15 percent more calories while you’re at rest.
Not only are you able to increase the amount of calories you burn in a day, but HIIT is one of the most convenient ways to work out. You don’t have to spend hours on the treadmill or perform hundreds of reps on the weight machine. HIIT is designed to work quickly and give you amazing results. Since the focus is on getting your heart rate elevated and keeping it there, you are able to utilize a variety to equipment — like kettlebells, stand-up rowers, box jumps, and more — to accomplish this goal. This style of workout is meant to build and retain lean muscle, while burning calories quickly to promote fat loss. HIIT is everything you need in a workout.
At Duality, we offer HIIT classes to help teach you effective ways to train your body. If you’re interested in our classes, we offer founding memberships for $120 per month. You’ll be able to take an unlimited amount of classes, including DualityHIIT+Flow, DualityResCon and DualityFlow classes. Learn more about our other classes and enroll today!