7 Commonly Asked Questions Regarding HIIT
Surfing HIIT workouts are so important to increase the heart rate, high intensity workout specific to surfing. Which will help in paddling longer, surfing longer, catching more waves, and being able to do more and bigger maneuvers than before. It’s common for most beginners to high intensity interval training (HIIT) to have questions about it. They want to know if it’s effective or if they’ll see results and so on.
All these questions are perfectly normal. After all, HIIT is very tiring. So, the juice must be worth the squeeze. In this case, it definitely is. When it comes to burning fat and getting you ripped for surfing, HIIT delivers on all fronts.
Questions like the length of the workout, eating or not before the workout, equipment needed, a gym membership, how often to do the workout, when will the results show, and how many times a week. Are some of the questions that we get asked all the time from people that are just starting out with surfing HIIT workouts. There are so many benefits to HIIT workouts, and it is very important to train at that intensity especially as a surfer.
Now let’s look at the 7 most commonly asked questions
1- How long do I need to work out?
Generally, a maximum of 15 minutes of high intensity should do. There are some HIIT methods like the Tabata Protocol where the exercise session is only 4 minutes long. Basically, you’ll work out hard for 20 seconds and rest for 10 seconds. This is repeated 8 times over 4 minutes.
You would be surprised to discover that even with only 4 minutes, the workout is so powerful that people who engage in it are in fat burning mode for hours after it’s done.
While Tabata is extremely demanding, you can opt for easier HIIT styles where you exercise for 1 minute and rest for 30 seconds and so on. What really matters is that you give your maximum effort during the training.
If you do it right, you’ll be exhausted within 15 minutes. There’s really no need to go longer than that. HIIT is very effective and doesn’t require long, boring sessions.
When you get a little bit more advanced, and your body is used to it. You can increase the length of the workout to 30 minutes. But it shouldn’t be longer than that.
Unless you are superman lol
A 30 minutes workout will get you moving, your blood flowing, and your heart rate going. It is great for surfing, as it mimics some intense times that you may come across in the water. What our team usually does is a whole body HIIT workout structured like this:
6 exercises (all different to target certain muscles)
1 minute of each exercise
30 seconds in between exercises.
30 seconds of each exercises
1-minute rest after all 6 exercises.
It is all up to you how you want to structure your surfing HIIT workout. But we definitely recommend doing a whole-body workout so that your entire body gets something out of it. Or else you will have to do a bunch of different workouts to target different muscles and remember what you did on which day.
2. Should I train on an empty stomach?
No, it’s not recommended. Unlike fasted cardio, which is done at a much slower pace, HIIT will require you to have energy. The best way to do that is to have a small meal about an hour or so before you work out. A slightly elevated blood sugar level will give you more energy to train harder.
Do NOT eat an entire meal before a surfing HIIT workout! You will not feel too good after that. A little portion of a meal, or a fruit will do it! And lots of water before, during, and after the workout is very important.
3. Will I need any special equipment?
Besides comfortable workout wear, you don’t need any other equipment if your HIIT workout is only made up of bodyweight exercises. As you progress, you may wish to get dumbbells, medicine balls, kettlebells, a jump rope, stability ball, exercise band, etc. This will allow you to add more resistance to your training and make it more challenging.
But to start out do basic bodyweight surfing HIIT workouts and you will love it. You do not need to go anywhere at any time. You just need your shoes, workout clothes, a water bottle and you are ready to go! As you progress you might want to add some equipment but that is entirely up to you.
We like to add some bosu ball or stability ball workouts as they work for balance and stabilization for surfing. But that’s only when you get used to HIIT workouts and are ready for the next level.
4. Do I need to join a gym?
You could, but you don’t need to. One of the biggest benefits of HIIT is that you really don’t need much equipment or space. In fact, you could do an entire 15-minute workout in your office cubicle at work. You just need the right exercises.
So, if your budget is tight and you don’t want to fork out money for a swanky gym, don’t sweat it. Keep the sweating for the HIIT session that you can do in the privacy of your own home.
You can literally do this anywhere, at any time! That is the beauty of a surfing HIIT workout. It does not require you to be anywhere. Now if you prefer to have a gym membership to make you go somewhere, you are more than welcome to. But don’t get overwhelmed with all the equipment since you do not need any at first.
5. How often should I do HIIT?
Ideally, you should do it 3 times a week. You don’t have to do more than that. Each session will have you burning calories at an accelerated rate for hours.
If you are already advanced you could do 4-5 times a week. That is another one that is up to you. But do not do it less than 3 times a week, that is a minimum especially for surfing.
6. Will I see fast results?
You can expect to see results in 3 to 4 weeks. HIIT is very effective for burning fat. If your workout has lots of leg training, you’ll see yourself gaining more muscle too. That is why we incorporate upper, lower, and core muscles into each surfing HIIT workouts as you will see results in every area really fast
7- Consecutive days or spread out?
Always spread out your HIIT sessions. If you do one on Monday, you can do a weight training session on Tuesday, followed by another HIIT workout on Wednesday.
Many people worry that they’ll not be exercising enough. After all, it’s just 15-30 minutes on 3-5 days a week. The good news is that HIIT is so powerful that you’ll see better results with just 3 days than with 7 days of training in other styles.
The reason we take a day’s break in between is to give the body’s central nervous system a break. If you overdo HIIT, you’ll release the stress hormone, cortisol into your system. We want to avoid that and get sufficient rest between sessions.
To conclude, surfing HIIT workout is one of the best ways to exercise. Adopt it as part of your training regimen. You’ll be amazed at how powerful it is. Below is one great surfing HIIT workout for beginners that you should start with. Follow the video and you will be good to go.