While serious athletes have been reaping the benefits of interval training workouts for years, HIIT- alternating periods of short, intense anaerobic exercise with less intense recovery periods- has recently become all the rage in the fitness industry. Since we opened in February of 2016, ICE NYC has offered our version of a HIIT class, called HAIL. Our HAIL class truly embodies our movement philosophy that our bodies are designed to move fluidly by helping our athletes run faster, move quicker, lift heavier, and live more balanced.
While increasing the efficiency of your workout is definitely a major benefit of our HAIL, especially for those athletes trying to do it all, the benefits to your body and mind go way beyond saving time.
Below, we share 8 benefits that are so awesome you’ll remember why burpees are worth doing the next time you’re throwing yourself to the floor and getting up faster than can you can say “full-body workout”:
1. You’ll Get Stronger.
While running will definitely help get your heart rate up and boost your conditioning, HIIT workouts are a better option if you’re looking to actually get stronger (do it for the #gains!). Incorporating exercises like squats, burpees, push-ups, and plank variations into your workout will not only help you work up a sweat in the first 5 minutes, but you’ll feel noticeably stronger within just a couple of weeks of consistent HAIL classes. Additionally, because HIIT and HAIL are full body workouts, you’ll notice improvements in strength all over.
2. You’ll Burn More Calories.
By performing HIIT-style workouts, like HAIL, you create what can be considered an oxygen “debt” in your body. So even when your workout is over and you're back to your daily activities (such as drinking our signature smoothie at our UES location, repping ICE NYC gear all over Manhattan, and messaging your ICE fam on What’s App) your body is still working to restore the oxygen debt you created in order to bring itself back to normal oxygen levels. This process is is known as EPOC, excess post-exercise oxygen consumption and it can add 10-15% to your overall calorie burn for that workout. With HAIL, increased endurance is only the beginning.
3. It Strengthens Your Heart.
As often as the health-conscious and weight-lifting hit the gym or their favorite zumba class, most people aren't used to pushing into their anaerobic zone (that place where if feels like you can't breathe and you become certain that your heart is trying to jump out of your chest). But extreme training, training that pushes us into our anaerobic zone (aka HAIL), produces extreme results. Moreover, recent studies have found that interval training does more for the elasticity of veins and arteries than aerobic exercise alone (do it for the #elasticveins :p).
A recent study by the American Council on Exercise found that Tabata workouts (a specific type of high-intensity interval training that consists of eight intervals performed in four minutes) effectively boosted cardiovascular strength. For the study, researchers from the University of Wisconsin, La Crosse, recruited 16 fit students to try a 20-minute Tabata-style workout. Participants heart rates and VO2 max levels, which basically means breathing capacity, after the workout met the industry standards for improving cardio fitness and changing body composition, and the average calorie burn (15 calories per minute) met the guidelines for improving health and losing weight. Boom! Translation: HAIL is effective and healthy AF for your heart.
4. It Burns Fat, Not Muscle
Win, win! Anyone who has been on a diet knows that it's hard to not lose muscle mass along with fat. While steady state cardio seems to encourage muscle loss, studies show that HIIT workouts allow athletes to preserve their hard-earned muscles while ensuring most of the weight lost comes from fat stores. Additionally, according to a recent study in the Journal of Obesity, subjects who started interval training had significantly reduced visceral and abdominal fat after 12 weeks, even when they didn’t alter their eating habits or patterns at all. [Already convinced? Click HERE to sign up for one of our HAIL classes].
5. It’ll Rev Up Your Metabolism
In addition to increased fat burn and keeping our hard-earned muscle intact, one study showed that HIIT stimulates production of our human growth hormone (HGH) by up to 450 percent during the 24 hours after you finish your workout. Awesome! But what does this mean? HGH is part of what is responsible for increasing caloric burn but also slows down the aging process. Apparently, HIIT makes us younger both outside and out.
6. It Controls Blood Sugar.
A new study published in the Diabetologia suggests that interval training can help control blood sugar in people with type 2 diabetes better than continuous exercise. A new study published in the journal Diabetologia suggests that interval training can help control blood sugar in people with type 2 diabetes better than continuous exercise.
7. The Music Is Awesome.
A study from 2009 found that working out to music can actually improve your workout, which means that your tunes could actually be the difference between a good workout and a great workout. It’s no surprise then, that when people talk about the ICE NYC HAIL classes, they talk about the awesome music. Want to check it out before trying a class? Listen to our HAIL Coaches Spotify playlists below:
8. It’s FUN.
Would you rather watch water boil than watch the vein in your bicep slowly pop in the mirror while you curl? Do you find steady cardio and an hour on the elliptical unbearable without the latest episode of America’s Next Top Model or Breaking Bad? Are you easily bored by the fitness classes you’ve been hitting to gear up for summer? If so, the ICE NYC HAIL program is for you! With fast-intervals, energizing music, engaging and encouraging coaches, and a luxurious facility, you’ll leave our classes feeling sweaty, sexy, and strong.