Although you come to CrossFit class for a full hour, we all know the main even is the WOD which usually lasts less than 15 minutes. At “3-2-1 GO” the expectation is to perform the work with intensity (but also with proper and safe technique). Are you pushing as hard as you can during the WOD? Do you look and feel like this when you finish?
If not, we encourage you to “kick it up a notch” so you get the full benefits from the “HIIT” (High Intensity Interval Training) part of your CrossFit class. Learn to embrace the discomfort during the WOD in order to feel great afterwards and to experience the benefits outlined in the study below:
A study showing that HIIT can make you fit quickly came from Canada’s McMaster University. Physiologist Martin Gibala Ph.D. and his team found that three-minute intervals on a stationary bike – 30 seconds of intense pedaling followed by a brief rest, repeated five or six times – led to the same muscle-cell adaptations as a bike ride lasting much longer, an hour and a half to two hours.
The next year, Dr. Gibala’s group reported that HIIT worked better for fat-burning than did conventional aerobics. Participants in this study were divided into two teams. One did 20 weeks of conventional aerobics while the other did 15 weeks of HIIT. The first group burned 48 percent more calories per session than the HIIT group, but those in the HIIT group burned 900 percent more fat over the 15 weeks than the first group burned in 20 weeks.
Since then, more and more studies have shown that HIIT can match the effects of longer, more leisurely workouts if you’re willing to push yourself really, really hard for a few minutes a few times a week.
Read full article HERE
Remember the mobility, movement prep, strength training, and cool down work we include in each class is vital for your overall fitness, improves your technique and performance during those high intensity WOD’s, and enhances recovery.