23W started with the mission to teach women how to lift. This has evolved into a much bigger mission of ‘how to train effectively’.

Strength training is cool, but there are a few other fundamentals that are important for holistic health as well as optimal functioning as we age. As we get older, our bodies undergo significant changes, especially in terms of hormonal balance and physical capabilities. It’s during these times that finding the right exercise routine becomes more crucial than ever. 

Over the last 5 years, we have seen the uptake of our high-intensity program, Burn, take off.  This year it will continue to grow on our schedule and we are  excited to introduce our revamped name, “HIIT Burn”.

HIIT Burn is specifically designed to help women embrace the transformative power of High-Intensity Interval Training (HIIT). Our mission is to help more women fall in love with HIIT and reap its numerous benefits. Whether you’re a seasoned athlete or just starting out, our HIIT Burn session can be tailored to meet you where you are at. 

Today we want to dive into the world of  HIIT, exploring its definition, benefits, and why it’s particularly beneficial for women, especially as we navigate the complexities of hormonal changes with age. From plyometric and sprint training, as advocated by experts like Stacy Sims, to practical tips on implementing HIIT effectively, we’re here to guide you through it all. 

What is HIIT?

High-Intensity Interval Training, commonly known as HIIT, is a dynamic and effective form of cardiovascular exercise. This training method involves alternating short bursts of intense anaerobic exercise with less intense recovery periods. One of the key appeals of HIIT is its time efficiency; these workouts can deliver significant health and fitness benefits in a shorter amount of time compared to traditional steady-state cardio exercises. What makes HIIT particularly versatile is its adaptability to various fitness levels. Whether you’re a beginner or an experienced athlete, HIIT workouts can be customised to challenge you appropriately, ensuring that you’re pushing your limits safely and effectively. Over the coming week we will be refining the HIIT Burn program to ensure that the programming follows an adequate warm up and at least 20 minutes of HIIT style training with in the time allocated. 

Benefits of HIIT

Improved Cardiovascular Health: For women, maintaining heart health becomes increasingly important as they age. HIIT is particularly beneficial for cardiovascular health, as it challenges the heart by rapidly increasing and decreasing heart rate during the intense intervals and recovery periods. This type of training can improve heart function and reduce the risk of heart diseases, which tend to rise as women get older. Regular HIIT sessions have been shown to lower blood pressure, improve cholesterol levels, and enhance overall circulatory health, making it a powerful tool in a woman’s health regimen.

Hormonal Balance: Women’s hormonal balance is a delicate and vital aspect of their overall health, particularly as they age. HIIT has a positive impact on hormonal health, helping to regulate hormones that are key to metabolism and stress response. For instance, HIIT has been shown to improve insulin sensitivity, which is crucial in managing blood sugar levels and reducing the risk of diabetes. Additionally, it can positively influence the regulation of cortisol, the stress hormone, aiding in stress management and reducing the risk of hormonal imbalances. This process becomes even more important as we get older as we lose the benefits of anabolic effects of estrogen and calming benefits of progesterone. 

Weight Management: One of the most notable benefits of HIIT for women is its efficiency in burning calories, which contributes significantly to weight loss and fat reduction. The high intensity of the workouts leads to a higher calorie burn in a shorter period, and the effect continues even after the workout has ended, a phenomenon known as post-exercise oxygen consumption (EPOC) or the “afterburn” effect. This makes HIIT an extremely effective exercise for women looking to manage their weight, particularly during and after menopause when weight gain can become more prevalent.

Bone Health: As women age, maintaining bone density is crucial to prevent conditions like osteoporosis. Plyometric exercises, a component of HIIT often emphasised by experts like Stacy Sims, are particularly beneficial for bone health. These exercises involve explosive movements that create a high-impact force on the bones, stimulating bone growth and improving density. Incorporating plyometrics into a HIIT routine can help women strengthen their bones, reducing the risk of fractures and osteoporosis as they age.