HIIT: What, Why, How

High Intensity Interval Training (HIIT) has been big in gym land for a while now. Most people who train will have probably tried to incorporate some form of HIIT training into their programm

The main selling point to HIIT is it can provide maximum benefits in a relatively short time period. It consists of short maximum effort bursts of work repeated with even shorter periods of rest in between. Generally, a HIIT session would take no longer than 20 – 40 minutes and you can do almost any type of exercise depending on what your focus is that session.

Pros to HIIT training include:

Increased fitness – stamina, strength, endurance, agility etc.
Promotion of muscle growth due to the increased production of testosterone
Increased fat burn
Calorie burn not only during the workout but also for several hours after

With the rise of HIIT training within the gym it is natural that HIIT based classes have also become popular and are a great place to try this type of training out, so if you are thinking of trying a class here’s some pointers on what’s out there and what to expect:

The number of different options is huge! You could try Les Mills Grit Series, Beachbody’s Insanity, Mettafit, Virgin’s Twentyfour to name a few. Most gyms will also have freestyle HIIT classes on their timetable (under the name of HIIT or Extreme Intervals or similar)
Many HIIT classes will be based around body weight exercises but not all will (Les Mills do a GRIT Plyo and GRIT Strength which used benches and barbells), I do HIIT Group Cycle classes.
They are designed to be hard and push you to your limit. People worry about going to classes that look ‘hard’ because they fear they will look unfit. The truth is as you get fitter you should be pusher harder so the class should always feel ‘hard’.
Another truth is that nobody will be looking at you. It’s human nature to be a bit nervous about the potential embarrassment of doing something we might not be very good at but to be honest most people are too wrapped up in what they are doing to notice the person next to them! I’ve seen someone slip (not badly, it’s ok!) as they were going for it during a class and not one person surrounding them so much as stopped what they were doing or looked over to them – they were concentrating on their workout- so you’d be surprised how unintimidating the classes are once you’ve got passed the initial walking into the room stage!
A final truth is that to get better at things you aren’t great at you have to actually do them. So no, you might not be able to nail every move the first time you try a class (and we are talking any class here) but you have to start somewhere to improve.
The classes are designed to push you to your edge – but they will be inclusive. When you start out a squat burpee tuck jump may not be attainable and body weight squats might be enough to push you to your limit. With time and persistence, you will progress and whilst that progression happens the instructor will be able to provide you with options to push you. Working to your limits is the aim – don’t compare yourself to anyone else.
Technique is key. Listen to the instructor and focus on execution of moves over speed – speed will come with time. Results will come from doing moves well.

A final word of warning – Don’t over do it. Studies have shown that HIIT has great benefits – however it also puts a reasonable amount of stress on your body so you ideally want to be aiming for no more than three HIIT sessions a week for maximum results.

If you take part in HIIT sessions four or more times a week your body will not have sufficient recovery time and you will start to negate the benefits
Excessive HIIT training can actually result in muscle loss and create hormonal imbalance – when the Central Nervous System gets stressed the production of testosterone can decrease and your body can start to store fat rather than loose it.
HIIT is hard so naturally there is a small increase in the risk of Injury the more you take part
Quick bursts of work can help improve stamina but if it is all you ever do it won’t help improve endurance much. A well balanced training plan with a variety of training methods will yield greater results.
Online coach Ricky Long (check him out on Instagram @rickylong42) suggests using HIIT a couple of times a week as part of your programme for 6-10 weeks followed by a couple of weeks away from HIIT, sticking to more steady state training to allow the body to replenish.

So ultimately- try HIIT but like everything in life don’t over do it and be sensible!

Body Combat for Beginners

One of the classes I teach is Les Mills Body Combat. This was the class that made me want to become an instructor so I really enjoy teaching it and always encourage gym members to give it a go.

I do get that it can be a bit intimidating for new people the first time they come to class. The moves are fast and the terminology can be confusing! But it’s also great fun and punching a kicking the days frustrations away can be incredibly satisfying!

If you are thinking about trying a class for the first time but are nervous and unsure of what to expect here’s a few things that I hope will help ease those uncertainties and allow you to have a great first experience:

It might sound obvious but tell the instructor you are new at the start- it will help you feel relaxed and they will be able to make sure you’re ok throughout the class and will make sure you have a good first experience.
There are three formats of the class- an hour class (10 tracks so sometimes it will be shorter as the length of a track can vary depending on intensity), a 45 minute class and a 30 minute class. The tracks in the shorter (express) versions are selected to still ensure you get maximum benefits from the class despite the shorter time frame.
Body Combat is mixed martial arts inspired. You will experience tracks based on a variety of martial arts throughout the class as well as incorporating some MMA (Mixed Martial Arts) training.
Don’t worry it’s non – contact. You will be punching and kicking an imaginary opponent or bag (so the air really!)
You don’t need any equipment – just you, your gym kit and trainers (and some water!)
The moves are choreographed to the music but don’t worry if you aren’t great at following a beat at first- you will still be getting your heart rate up even if you don’t get every combination of moves straight away. Following the music and combinations will get easier and when you do nail that combo to the beat you feel amazing!
You are mirroring the instructor’s movements. If they say right foot forward, they will put their left foot forward so if you imagine they are your reflection in a mirror and mirror their moves you will find you are soon putting your right foot forward without even having to think about it! Don’t worry if you new to group exercise we know this takes time to get used to!
Once they press play the instructor will generally not pause the music unless you need time to grab a mat. This is to keep the heart rate and intensity of the workout high. That doesn’t mean you can’t take a break if you need one- listen to your own body – the instructor won’t mind, just come back in when you are ready.
It is a tough cardio workout. You are going to burn calories. You will get out of breath- that’s ok it’s why you are there. If you need to take a break take one, grab some water and come back in when you are ready.
There are always opportunities to work within your own personal limits. The instructor will give different options throughout the workout to either dial the intensity up or down. So if you don’t want to jump there will always be a move you can do instead that doesn’t involve jumping but still provides lots of benefit. Equally the instructor will be able to guide you in how to improve a move to increase the intensity if you are ready to challenge yourself a bit more.
If you are new there is something called Smart Start. Effectively it means you are allowed to stay for a few tracks. When you feel like you have done enough you can leave (make sure you stretch before you leave the gym!) then each time you try the class, see if you can stay for one extra track until you can do the whole class. New exercise classes can be tough, we know that, but you don’t need to be put off from trying them because you aren’t sure you are ready for a full class yet.
There is a lot of terminology that may be unfamiliar – jab cross, uppercut, hook, roundhouse kick etc. It might take a while to remember what each move is but don’t worry you can watch the instructor throughout and over time you will start to take on board what each strike is so you can react quickly to cues.
When you strike imagine your opponent is your height! The instructor will tell you which body part to aim for with each strike – if you imagine the opponent is your height you will get the most effective workout. Possible.
It doesn’t matter if you can’t get your leg to head height when you kick (I certainly can’t!)! You will probably find as you attend more often your kicks will get higher, but the range of your kick will have a lot to do with your flexibility so don’t worry if you can’t kick as high as the person next to you – work within your own range of movement and just challenge yourself to kick a bit higher as time goes on.
If you have done martial arts training some of the moves may feel ‘wrong’. Some of the moves in Body Combat are modified to ensure they are safe and effective for a group exercise environment. It’s a martial arts inspired class – not a martial arts class.
Combat is an amazing core class. All the moves involve massive work through your core and your instructor will coach you how to effectively work the core throughout the class. So as well as burning lots of calories and increasing your CV fitness you will also find the workout does great things for your waist.
If you have a question about a move, go and chat to the instructor at the end of the class. We generally love talking to people and want you to get the most out of the class. If you aren’t sure if you are feeling a move ‘in the right place’ ask and we can spend a few minutes on your technique to ensure the following week you are confident you are getting the most out of that move / track / strike / kick.
Instructors get a new track list every three months- at which point they will teach this in it’s entirety for around 6 weeks. After that they will ‘mix’ older tracks into a playlist to keep it interesting for you and keep challenging your fitness levels until they get their next playlist. In other words – you won’t ever get bored.
Finally- it’s an exercise class and it’s meant to be fun. Don’t worry if you struggle with a move or aren’t great at certain kick- ultimately it’s all about moving and having fun whilst doing it so try not to take yourself too seriously.

My Guide to Body Pump

If you have ever looked into taking a class at your local gym chances are you will have seen Les Mills Body Pump on the timetable.

It is probably the most successful group exercise programme in existence. I love teaching it and still take it as a participant once a week.

Done regularly with challenging weights it will give you results.

Most people who want to lose weight / tone up do lots and lots of cardio. Cardio is good for you BUT you also need to do some resistance work to shape your body. Body Pump is great because it works the whole body in 30-60 minutes using a low to medium weight and a LOT OF REPS – all whilst moving in time with some good music. If you have never used a barbell before it is also a safe introduction into some basic lifts / moves.

However if you have never used weights before it can also feel a bit intimidating. I remember my first class and the confusion at everyone collecting lots of different sized plates and changing them quickly in between tracks and my bemusement at how everyone seemed to know what move was coming next!

So this is my ‘what you need to know’ guide to taking your first Body Pump class:

Arrive at least 10 minutes early and introduce yourself to the instructor so they can help you set up and so they know that you are new. This can help them tailor their teaching, ensuring you have a good first class.
Stick with light weights for your first couple of classes and concentrate on getting the hang of the tempos and the moves. Body Pump works because you are doing large numbers of reps, so whilst you want to use a challenging weight eventually, it’s ok to start off light – 3.75kg each side might be a good starting point for most.
The instructor will give you a guide of what to put on the bar at the start of each track (e.g. double the weight, take 1/3 off etc.). Listen carefully to this – they will normally give two options – one for regulars, one for new people but do not be afraid to stick with the same weight all the way through on your first class.
The structure of every class will always be the same:

60 minutes

Warm up
Squats
Chest
Back
Triceps
Biceps
Lunges
Shoulders
Core
Cool down

45 minutes

Warm up
Squats
Chest
Back
Lunges
Shoulders
Core
Cool down

30 minutes

Warm up
Squats
Chest
Back
Core

So when the whole class looks like they know what is coming they do for a reason- and after a couple of classes you will too!

Talking of continuity – we get a ‘new release’ every 3 months. So at that point, every instructor will teach this new set of tracks for 4-6 weeks. That is why when you do your first class some people will look like they know what is coming – they have probably done the track lots of times before! After about 6 weeks, the instructor will probably start to ‘mix’. This means they will bring back some older tracks to keep things interesting and keep your body reacting well to the class.
As a new member, you can take advantage of something called Smart Start. This means that if you want to try a few tracks (we suggest up to the back track) and then leave you can do. Leave your stuff out and the instructor will put it away at the end of class. Then next week you can stay for a couple of extra tracks, and a few more the week after until you can do a whole class. This is optional and you can stay for the whole class if you want, but it does provide an option to try the class out and build up week by week if you are new to exercise.
With Body Pump technique is more important than weight so don’t worry too much at first about what you are lifting – instead work on getting the moves. Doing them well will bring better results than just picking up a heavier bar!
The tempo is also really important in Body Pump. You will hear the instructor ask you to move at different tempos (3/1, 2/2, bottom half pulses). These aren’t just to make it more interesting. The different tempos help to work different muscle fibres and maximise your results so try to work with the instructors pace.
You aren’t moving or jumping (well occasionally you might be jumping but rarely!) but you will sweat and you will get out of breathe. Body Pump will burn calories as well as shaping your body.
Don’t be worried if you wake up the next day and climbing the stairs or tying your hair back hurts! This is your body reacting to new training and will pass in a few days. After a few classes your body will take less time to recover!
If you have done weights in the gym before you may be confused by a couple of the moves we do in Body Pump! Be aware that some moves (Deadlifts for instance) are modified for the studio environment. This is for safety reasons as a) we move at a fast tempo and b) the instructor needs to make sure a large group of people are all moving safely.

I hope that the above tips have made the idea of trying a class less daunting! If you do decide to give the class a go, I would love to hear your thoughts!

Starting Successfully

For me exercise is a part of life, even a part of my job, so fitting in workouts every day is something I find myself doing almost naturally. This wasn’t always the case and we all have to start somewhere. How you approach an exercise regime however will be the making or breaking of how successful and long lasting it is, so here’s my (not very scientific) take on how to become a fitness loving convert:

Start with something you think you will enjoy – I started with one Zumba class a week because I thought it looked like fun – it could be any type of class or getting a gym programme drawn up for you by a fitness instructor at your local gym or joining a sports team or running club.
Aim to attend once a week to start- do this for 2-3 weeks. You may have aims of becoming a dedicated gym bunny but too much too soon will almost guarantee this won’t happen.
After a few weeks, when that one session is cemented into you routine look to add another – by this time you will have seen what else is available in your gym (if that’s where you’ve picked to train) and will have some idea on what else you’d like to try. Keep this up for another 2-3 weeks.
Add a third session, as above, and keep this up for another few weeks until those 3 sessions are a habit, an appointment you don’t even think about. You know you are at this stage when somebody mentions going for dinner on Wednesday after work and you say you can’t because Wednesday is Body Combat!
Once you reach this stage your body will be used to working out, you will have noticed your fitness increase, you will feel more comfortable in the gym environment and trying new things. If you want to add more sessions you will probably find you can with ease. Now you can start playing with when, where and how you exercise.

Tips:

Try different types of exercise and different classes. I never thought Body Combat or HIIT would be for me when I first tried them and now I teach both. Give everything you try 2 or 3 chances before you decide it’s not for you – the first time doing anything is normally a bit rubbish!
Try and do a variety of training – some cardio, some resistance (weights, body weight), something for flexibility. This will keep things fresh and be more effective.
If you need to miss a planned session because life gets in the way do not stress about it. You will rarely have the perfectly planned week of training EVER so loose the all or nothing mind-set and do what you can when you can.
Smile and say hi to people whilst you are at the gym and especially in Group Exercise classes. If you make friends you will find motivating yourself to go and exercise will be easier. I frequently spend longer in the café having a coffee and a natter than I do actually working out and have made some great friends. It also makes new things less scary when there are a few friendly faces.
Buy some nice gym kit. It doesn’t need to be expensive – Primark, Sports Direct and even Asda all normally stock good kit which doesn’t require selling a kidney to afford. When you feel good you tend to feel better about working out.

So to sum it up- start small and build up your exercise sessions slowly. Nobody becomes an athlete overnight and going from 0- 7 sessions a week is the most sure fire way to ensure you end up giving up around about day 3! If you are smart with your approach there is no reason why you can’t learn to love exercise as much as I do.

What to Expect from a Spin Class

Group Cycle, often known as spin. There are other variations such as Les Millls RPM too.

One of the most inclusive classes in a gym.

Also the one that in my experience people are most scared to try.

I can see why- it looks tough (for good reason – it is) and everyone looks like they know what they’re doing (they don’t, honest) and it looks technical (you have to set up a bike – this was my biggest fear at first).

So if you’ve ever wondered about trying a class but aren’t sure if it’s for you here’s the low down (from my perspective) for first timers on how to get the most out of the class.

Everyone is welcome- all fitness levels. Yes it will be hard but you really can go at your own pace
Every instructor’s class is different. So if you don’t like mine try someone elses – there will be a style you like / format you enjoy / class with music you love out there- shop around! I sometimes teach rides where we work along to the music other times I teach HIIT style tabatta, some people do races and competitions. I won’t be offended if you try my class then I see you at someone elses next week!
One thing to note, trade marked classes such as Les Mills RPM will be similar in every gym / with every instructor. They are pre- choreographed and so you will always get the same format – even if you go to a class in a different country. This really suits some people, especially if you like routine.
Get there 10 minutes early and say hi to the instructor. Tell them you are new, tell them you are nervous. They will be nice, they will look out for you and they will show you how to set up your bike.
There will normally be modifications or different levels you can work at and the instructor will always offer these different options throughout the class- take the ones that suit you. Never tell yourself you are doing the easy option. They are just different and people take different options for all sorts of different reasons.
Put some resistance on the bike – going too light sounds like a good idea (especially when you feel like you are going to die half way through!) but it will mean you bounce – this will hurt your bottom, believe me. After my first class I walked like a cowboy for a week.
Always make sure your feet are strapped in – loose straps are dangerous. Dangerous is bad.
There is normally a brake on the resistance button. Normally by pressing down on it you can stop the feet dead. It’s useful to remember just in case! The instructor will tell you about the bike if you introduce yourself at the start.
Don’t be afraid to add resistance when asked to. If you add too much you can always take it off. You’re there to get fitter – challenging yourself is the way to do this. Noone will laugh if you get stuck!
Take water – you will sweat, you will get thirsty.
Maybe take a towel- I refer you back to the sweat!
Taking recoveries is fine. You are meant to work hard- if you push so hard you need to take a moment then well done. The instructor won’t shout at you – just sit on the bike, keep the legs spinning and come back in when you are ready.
When you are new it can seem like everyone else is faster and fitter than you. Remember they may have been doing this a long time and have conditioned themselves to last the full class. They will not have been like that in their first class so don’t beat yourself up. Try your best, try and enjoy it and just focus on giving your best effort. Nobody is there to compete with anyone else so just work at a level right for you. Nobody is going to judge you.
Cycle classes are meant to be hard- the great thing is as you get fitter you can go faster and heavier so it stays effective and never gets to the point it feels ‘easy’
Above all Group exercise is meant to be fun so relax and smile – the music and other people make it more interesting than just sitting on a bike in the gym!

What I do in the gym …

Sometimes you look at a workout on paper and know it will hurt. For instance here’s a little example of an average training session provided by Ricky Long of RickFitNI…

1km row … (ok I think to myself)…

Followed by ‘ light Grace’ (30 clean and presses with 20kg) … (fair enough i think).

THREE TIMES.

THREE TIMES!!!!

INSERT SWEAR WORD HERE (now i am slightly less looking forward to this)!!!

Now i’m not a huge fan of rowing but it was doable, lifting the bar straight after however hurt! By the last set my shoulders were in bits!

But i was not done…

21/15/9 of dumbbell rows and dumbbell push press.

This sounds ok except, when you’ve just rowed 3km and done 90 clean and presses, a tin of beans would feel heavy.

I used 2 10kg dumbbells.

They felt heavy!

To finish this monster of an upperbody workout i did a 15 minute AMRAP:

200m row

20 push ups

20 clean and presses with 15kg

I got 3 rounds and a 99m row in.Not great. Best i could do though.

I wanted to cry.

But at the end of it i felt good. LOTS of upperbody work, lots of conditioning.

I do 4 sessions like this a week and my fitness has improved dramatically as a result (as has my body composition!). No body part splits just lots and lots of big moves that work lots of muscles each session.

Tip – For free workout ideas check out RickFit Training Room on Facebook (and sign up for the daily emails too!)