HIIT

High Intensity Interval Training (HIIT) Fitness Program

Course Statistics

Type of Course: Beginners
Length of Course: 6 WeeksHigh Intensity Interval Training (HIIT) Fitness Program
Day(s) & Time: Monday, Wednesday & Friday at 10:00 am
Start Date: October 3, 2011

Course Objective

  1. Understanding of proper use and individual adjustment of all course equipment.
  2. Understanding of all basic course terminology and scientific concepts
  3. Increased Vo2 Max, reduced subcutaneous fat deposition, improved blood lipid markers, and lowered resting heart rate.
  4. Ability to practice course concepts and meet individual goals on a continuing basis.

Setting

  1. Classroom for instruction, discussion and testing.
  2. Clinical "hands on" demonstration of all course concepts with each piece of equipment.

Course Agenda

Week #1
  • Introduction and basic equipment set-up and utilization during training.
  • Warm-up techniques.
  • Explanation of "effort," "intensity" and "intervals."
Week #4
  • Improving VO2 Max and biomechanical efficiency.
Week #2
  • Implementing progressive intervals
  • Goal setting.
Week #5
  • Maintaining maximum "intensity" while at work and at rest.
Week #3
  • Increasing the work to rest interval progression.
  • Controlled breathing techniques.
Week #6
  • Increased program density
  • Written and clinical achievement test.

Course Topics

  • Treadmill use of variable incline and speed.
  • Stepper use of variable resistance and speed.
  • Elliptical use of variable resistance and speed.
  • Stationary (Spin) bike use of variable resistance and RPM's.
  • Jump rope basics and advanced techniques.
  • Plyometric medicine ball training.
  • Calisthenic training basics and advanced techniques.

Course Completion Requirements

  • Attendance - Cannot miss more than 3 classes per course duration.
  • Testing - Must achieve a grade of 75% or better on final exam
  • Proficiency - Demonstrate proper utilization of all course equipment at both work and rest level of effort.
  • Certificate of Completion - Will be issued when all course elements are satisfied.
  • Receive 18 hours of credit for completing the course.

HIIT Class Info