High-intensity Interval
Training vs. Super-Slow Training
Provided
by American
Council on Exercise
Lack of time
is the most common reason for not working out, which is why it’s no surprise
that 20- to 30-minute express workouts have become so popular. Everyone wants
to get more done in less time. While you may be speeding things up with
high-intensity interval training (HIIT), you might also consider slowing things
down with super-slow weight training. Both of these workouts can produce amazing
results.
Super-slow
Weight Training
Super-slow
training is a high-intensity workout without the high-intensity speed of HIIT.
Each exercise moves through the eccentric/concentric (pushing/pulling) muscle
contraction phases for 10-15 seconds. At the crossover of each move, the final
phase of extension or flexion is held for two to three counts and repetitions
are kept low, six to eight, before moving on to the next exercise.
For example,
when performing squats with a bar, start with the bar balanced across the
chest, parallel to the floor. Slowly lower into a squat for 10 counts. Then
hold two to three counts at the bottom of the squat position (hips slightly
above the knees). Slowly lift back to a standing position for 10 counts. Repeat
this exercise six to eight times.
High-intensity
Interval Training (HIIT)
Boot camp, Tabata and CrossFit are examples of high-intensity interval
training programs. These workouts include traditional strength moves alternated
with cardio components that feature large muscle-group movements like lunges,
squats, burpees and jumping jacks to push the heart rate to 65 to 85 percent of
maximum. Functional and total-body moves are common in this type of workout, as
opposed to the isolated body-training movements utilized in super-slow training
programs.
Most HIIT
workouts provide a higher calorie burn than traditional cardio workouts, but
also vary based on style and length of intervals (work-to-rest). In Tabata workouts, for example, each exercise is performed
for 20 seconds followed by a 20-second rest period, and the exercise is
repeated for eight sets. These workouts may include six to eight exercises like
burpees that target the entire body. To perform a burpee, start in standing
position, bend forward and place hands on the ground. Jump the feet back into a
plank position and then jump back to a low squat before standing tall and
jumping with arms up to finish the movement.
Is
it Just About Calorie Burn?
When you
compare the two workouts side by side, in terms of calories burned for the 20-
to 30-minute period, it is likely you can burn more calories during a HIIT
workout than for a super-slow weight training workout.
Super-slow
Weight Training: 200 calories per 20-minute workout
High-intensity
Interval Training: 200 to 270 calories per 20-minute workout
But is
calorie burn the most important consideration? You must also look at
injury risk and the potential for muscle development and lean body-mass changes
to determine which workout is the best option for your individual goals. If you’re
trying to lose weight, a good argument can be made for either of these
workouts. While you may burn more calories during the HIIT workout, you may
increase your overall calorie-burning potential through the lean muscle gains
that come from super-slow weight training. Training super slow can also improve
your overall strength due to greater muscle-fiber recruitment, according to Dr.
Len Kravitz of the University of New Mexico.
The bottom
line? The calorie-burning potential of HIIT combined with the increased muscle
mass that comes from super-slow training makes the two formats a formidable
duo. In fact, you’ll benefit the most when you alternate these two styles of
workouts into your program rather than perform only one.
AUTHOR
Andrea Metcalf
Andrea
Metcalf is a healthy lifestyle spokesperson with more than 30 years of
experience in the fitness industry. She is an ACE-certified Health Coach,
best-selling author of "Naked Fitness" and has appeared on NBC Today
Show, GMA Health and Steve Harvey. Andrea is the Healthy Lifestyle expert and
executive producer at www.WomensForum.com and www.andreametcalf.com.