Maybe you are already a regular to our Hot HIIT Flow Yoga classes or you’ve just seen them on the scheduled and have been thinking about giving them a go but weren’t sure exactly what they consisted of. There is a lot of press about HIIT (high intensity interval training) type exercise classes and it is very much seen at the “workout of the moment”. But is it any good? What is the point? Does it work? Most importantly why bring HIIT into a Yoga class, especially a heated class?
HIIT is a form of exercise where you alternate between very intense periods and short rest to create a efficient workout in less time. The high intensity intervals are performed at 85-90% of an individual’s maximum training capacity, recovery intervals at 50%.
Here are our top 4 benefits of HIIT:
Boosts metabolism – The American College of Sports and Medicine said that High Intensity Interval Training helps you consume more oxygen than a non-interval workout routine. The excess amount of oxygen consumed helps increase your rate of metabolism from about 90 minutes to 144 minutes after a session of interval training. Thus the increased metabolism helps burn more calories at a faster rate which can last for up to 24 hours. Boosting your metabolism can also positively influence growth hormone which has a whole host of benefit from metabolism to immunity and even anti-ageing.
Good for heart health – High blood pressure is increasingly becoming a problem for all ages due to stress. Usually, periods of stress will raise blood pressure, and then when the stress goes away our blood pressure goes back to normal. When we're under perpetual amounts of stress, blood pressure can stay elevated and have a negative impact on our health. Exercise in general is fantastic for blood pressure, but HIIT has been shown to improve arterial elasticity because you are able to work in an anaerobic zone where you lose your breath and feel your heart pounding faster and faster for short intervals and, recover and do it again. This helps keep a healthy heart and helps blood flow effectively throughout your whole body.
Helps build endurance- Although it may seem counter intuitive, short bursts of maximum work can actually improve your endurance and carry over into other types of endurance exercises, like running, biking and swimming. How? High intensity training adapts to the cellular structure of muscles which enables you to increase your endurance while doing any type of exercise. “Journal of Physiology,” posted a study where people participated in HIIT for eight weeks and the results showed that they had doubled the length of time they could ride a bicycle while keeping the same pace.
Burns calories and lose fat – HIIT is great if you have a limited amount of time to work out. Studies show that 15 minutes of HIIT burns more calories than jogging on a treadmill for an hour. Steady cardio is often associated with losing muscle. HIIT workouts, however, combine weight training (the weight being your body) and effectively allows you to preserve their muscle gain while still shedding weight.
Why mix with Yoga?
At YogaVenue we have created a fantastic class to bring together the benefits of a HIIT workout with a Yoga class. So often we find our muscles get tight from high intensity or cardio workouts and we don’t stretch enough. On the flip side, fitting a cardio activity into your schedule maybe be challenging but you need it to maintain heart health. Now there is everything in one class. The class starts with a gentle warm up, increasing in intensity leading you to the HIIT section, which lasts around 20mins, before slowly bring the heart rate down and finishing with asana designed to elongate and release muscle tension bringing you to a peaceful savasana at the end. The class is done with music.
Why add the heat?
Our HIIT Flow Yoga classes are heated to around 30-33 degrees. The heat has many benefits and if you already practise Hot Yoga you’ll know all about this, if not click here. Heat combined with HIIT increases the anaerobic intensity of the HIIT section and allows you to stretch safely in asana sections. It’s a win win!
Join one of our Hot HIIT Flow Yoga classes on Tuesdays at 19.30 and Saturdays at 11.00. From the 23rd September our Saturday Hot HIIT Flow classes will move to 08.30.