On today's Sunday Supp, Karen asks the question "How often should I HIIT it?" Ok, so Karen didn't say it like that, but she did wonder about how many High Intensity Interval Trainings (HIIT) she should be doing per week. A great question, around a very buzzy topic right now. As you can imagine, Eric has some opinions on this and what he considers one of his favorite types of workouts.
Eric goes deep on the science of HIIT (don't worry, its brief)
What does HIIT do for your body?
It's not just about how high your heart rate goes, but how quickly it comes down!
Eric's must have: Heart Rate Monitor
And finally, how often Eric recommends doing HIIT
If you want to HIIT it too, check out this episode to make sure you're doing it right!
Chad: 00:05 So we're getting a lot of questions regarding the proper way to live life in ketosis. We have you covered in our mid week mini series called Sunday Supps. Every Sunday we'll have a quick supplemental episode where we answer your questions on all things Keto. So our question this week comes from Karen and she asks how many high intensity interval training workout should I be doing per week? How much is too much and how much do I need to see results? So Eric hiit training and I'm going to. I'm going to title this episode. How often should I hiit it?
Chad: 00:42 I don't know. I'll let people interpret it. I really don't know. So how often should we be? I mean, high intent. First off, very, very quickly. What is a hiit workout or a high intensity interval training
Eric: 00:57 it hit training is one of my favorite. I can honestly say maybe I'm not bragging at all, but I really specialized in high intensity training for myself and for those that I coach and those that I teach in class. OK. And high intensity training is, I think, I think it's where it's at, but done in a smart way. What is it? Just to just to find it really quick for audio, just in case they're not familiar with that.
Chad: 01:29 I think we're going to do a whole episode on what hit is and what the benefits are, but. But really quick, just really define hiit.
Eric: 01:38 High intensity training is going to do one of two things. You're going to jump into different energy pathways, OK? The first thing you're going to do it at a high level, high intensity high heart rate. So we're going to jump in the Phospho creatine pathway in the cytosol. OK? That's the ATP that's just sitting there with creatine. It's there. Doesn't need glycogen. Glucose, doesn't need oxygen or anything that you remember. Memory, you take off for a sprint first five, 10 seconds, boom, boom, 20 seconds. That's phosphocreatine. All right. The next one is anaerobic glycolysis. That lactate. All right? In high intensity, we're going to stay in those two energy pathways. We're going to stay out of the Mitochondria and tell you're forced into it because your lactate production through the Cori cycle can't keep up, so obviously you're not going to hold a 30 minute lactate workout. You're going to be forcing the Mitochondria to burn some glucose.
Eric: 02:30 They're obviously fatty acid. I can cause. I've taken my a trained enough to know that I'm actually in burn fatty acid, so that's high intensity. It's going to be high intense high heart rate. Lactate levels in both periods of rest for recovery, yes, I call it rash and when I teach high intensity and I had a couple of my biofitters last week, do it out there and they know if they're listening to a podcast, they'll know who they are and they did really good, but when I do a recovery, you freeze. They were on the cycle. I want you to hit that level for 60 seconds or 90 seconds to 30 where I'm going to push in that lactate threshold. I'm going to push you into the red zone at what heart rate. Then when it's done, I want you to freeze. I look more at the drop.
Eric: 03:15 OK, that's, that's how that shows how strong your cardio and your heart is is how fast you we cover. So if you can get up to 98, 94 or 92, whatever. If you're in the red zone when you hit that, it depends on how long the interval is because they're different lanes. We want to see how far you're dropped into the green, into the seventies, into the sixties. All right. That's really important to pay attention to. It's not all about how high you go. I'd like to see how quickly you can recover and you trump. Yes.
Chad: 03:43 So how often? The question is, how often should they be participating in the workout of this intensity per week?
Eric: 03:49 That is a good question and I have to go by. Most people do it by perceived effort. OK? But I find over and over again, those who coach, when I put a heart rate monitor on them, their perceived effort that they've been used to is a lot different than that heart rate monitor is going to show all right.
Eric: 04:09 They think they're pushing harder, so I really don't know how hard you're pushing, how much lactate you're actually going through, how many in a hydrogen ions you're producing, how sore you can be. But I myself, I'm a big advocate of it. I do it one day a week. Every Thursday I hit hit it hard. OK. And I actually, I, I mean I, I've got to a point where I can actually ride in a 30 minute high intense non stop if I want to push it at 100 percent heart rate and I feel really good. Not that I'm in lactate that whole time, that's impossible. But I am in the Mitochondria and I've learned to produce, you know, Beta at a higher intensity, but we do it through intervals. But I would recommend if you're not, if you're in a class like a combat class or a hit class, you've taught high end, you know I'm getting not right, but the same concept, but I don't know how high you're gone and how much you're dropping.
Eric: 05:06 And how much rest do you have in between my high intensity workouts, I, I'm, I'm one day a week, not mine because of my age. It just, I want recovery and I'm really big about recovery.
Chad: 05:18 And recovery is big. And I think you've mentioned to me multiple times. That's one thing that most people that are doing high intensity interval training are missing, is a recovery recovery. What's the danger there? Because it's really quick. We're almost at time
Eric: 05:33 tears in your muscle tissue or you're taking a chance of, you know, you're, you're building your video to your lactate threshold, but more important is you're going to have an injury, OK? And you're not gonna. You recover the protein synthesis from leucine and your amino acids and all that. It's just the recovery is going to not be there because you're going to break it back down and break it back down and you're constantly in that vicious cycle.
Eric: 05:54 I train and I think I can produce good because of my recovery, not because I'm old, but I just think that we all need recovery.
Chad: 06:04 And guess what? When you get an injury of that magnitude, a tear or you're not working out at all, no, you're done. You're so. It doesn't do you any good to go all day, every day and get those injuries because then you're going to be sitting on your butt
Eric: 06:18 and the older you are, I'm just saying the fact is you don't recover. Like I used to. I don't recover and I'm not doing it just because of age, but be a hits. Great. I love it. I, I think it's the bomb as far as training. You can. You can do more. Hiit bring down your training hours if you're doing longer distance, more endurance. Just increased a little more of your hit break down your training time.
Eric: 06:40 Yeah, I think it's big. I think it's really good and even cardio rehab places are incorporating hiit there for the cardiac patients because they're actually getting a more growth and more recovery in there and they're actually getting healthy and more muscle tissue. Their cardio's increasing. It's good.
Chad: 06:59 That's great. Good Science and just so you know, nobody says the bomb anymore.
Eric: 07:03 How can I use that word? I guess I, I'm just getting
Chad: 07:07 thanks so much for biohacking with today and I want to thank you for joining us on this quest for optimal fitness. If you're ready to begin your own journey and live your life in Ketosis, be sure to check out bio fake coaching dot or BioFit coaching on facebook and until next time. Stay keto.