I woke up today extremely sore. I had done a CrossFit Hero Workout, Lorenzo, the day before and did a HIIT workout at Orange Theory. I had no mental capacity to do anything.
Still, I got dressed like I did. I put on all my gear and headed to the garage.
I grabbed my barbell. I did one power snatch with an empty bar. Then I abruptly put the barbell back.
I hit my TruForm runner. Even that didnt’ feel good.
So, I ended up on my rower. It was the only thing that actually felt decent and that I had the mental capacity to do. So, I rowed for a bit. Did some farmer’s carry just to get up off the rower. And then I rowed some more.
There are days in CrossFit when all you can do is row.
I just did a HIIT (high-intensity, interval training) workout for 90 minutes today at Orange Theory Fitness and got my butt kicked. I ran almost 5 miles at different intensities, and then had to row and do dumbbell moves afterwards. By 1 hour and 20 minutes, I was done. I was barely moving. I’m pretty sore now already.
WHAT’S A HIIT WORKOUT?
HIIT workouts are high-intensity interval training workouts designed to increase the
body’s need for oxygen and create an oxygen shortage, causing your body to ask for more oxygen during recovery. This afterburn effect is referred to as excess post-exercise oxygen consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular aerobic and steady-state workouts.
Over time, high-intensity workouts can increase your VO2 max, or your body’s ability to use oxygen for energy. This translates to better endurance, which leads to more energy and the ability to sustain more work for a longer period of time.
Working different aerobic systems improves endurance while building stronger fast-twitch muscle fibers, which can help deliver that final kick needed to finish strong. Working out at 70 percent to 80 percent of your maximum heart rate will deliver the greatest EPOC effect.
However, recovery is important. We only get stronger when we recover, and it can take 24 to 48 hours to fully recover from a high intensity interval training workout.
WHY YOU SHOULD TRY HIIT WORKOUTS
Increase your metabolism to burn more calories faster and longer
Increase your VO2 max to increase endurance
Force yourself outside your comfort zone to do things you otherwise wouldn’t
Increase performance across all sports
I can tell you right now I would never have done this on my own. The advantages to working out in a class setting is you do do things you otherwise wouldn’t. It was fun. I got an amazing workout. I burned 741 calories. And I feel great! I can’t wait until my next class!