Bowflex Max Trainers & High Intensity Training

What is HIIT?

Also known as high intensity interval training. If you go looking for articles about HIIT, you'll often come across the term VO2 max. VO2 max is a measure of the maximum amount of oxygen the body can use. The higher your VO2 max, the better your fitness. So when it comes to establishing your endurance, it stands to reason that VO2 max plays a large part.
The reason you see it mentioned alongside HIIT so often is that you get the greatest results and benefits from your session when you're between 80% and 100% of your VO2 max.

The aim of HIIT

With HIIT training you mainly go all out, trying to train at the limits of your VO2 max. As you can imagine, that's hard, intensive work – hence the name high intensity interval training. And that's exactly what the Max Trainers, with their robust, brutal, stable frame, are built for. More on that later – there's a good deal more to say about HIIT first.

A study at the University of Western Ontario gives a good insight into just how effective HIIT is. Scientists divided 10 men and 10 women into 2 groups. Both trained 3 times a week. One group (the HIIT participants) did 4 to 6 sets of 30-second sprints with minimal rest between sets. The other did 30 to 60 minutes of low-intensity cardio on a treadmill, in the magic 65% VO2 max target zone.

What emerged after 6 weeks of training? The 4 to 6 sprints were more effective at burning calories than 30 to 60 minutes of cardio.

The exact reasons for this still aren't fully established, but scientists do have a good idea of the cause.

The effects of HIIT

An improvement in your resting metabolism for up to 24 hours after training. (More on that later.)

Improved insulin sensitivity (which means better uptake of carbohydrate).

Improved burning of fat within your muscles.

A rise in growth hormone (which helps with fat burning).

The amount of time you spend in that 80 to 100 per cent zone determines how effective your HIIT is. Naturally you aren't meant to keep it up for hours, but a couple of minutes isn't enough for the best results either.

If you're a complete beginner and HIIT is new to you, it's best to start your intensive periods at 30 seconds. That means sprinting for 30 seconds, as fast as you can, followed by an active rest period.
Every Max Trainer is known for its 14-minute interval session.
That's ideal for newcomers. But it can give experienced trainers plenty to handle too, because you make it as hard as you like – and that's precisely the beauty of high intensity interval training.

Thanks to the resistance levels and the calorie burn goal, you can also ramp up the difficulty considerably on the Bowflex Max Trainers.

Rest periods during HIIT

A good starting ratio is 1:3. That means if you sprint for 30 seconds, you keep moving slowly for 90. As you progress through your training you can bring that ratio down to 1:2 or even 1:1. It's important to know that the rest periods aren't meant to be spent standing still. This is active recovery, meaning you need to keep moving.
Studies show that active recovery has a better influence on reaching your VO2 max during the intensive intervals.

The biggest advantages of the Bowflex Max Trainers for HIIT

Thanks to the ergonomic design, you burn a good deal of extra calories through the machine's distinctive motion. Combine that with HIIT and you get the ultimate calorie-burning machine.

Your display shows how many calories you're using, so you'll watch the counter climb during your interval session – which is highly motivating.

The resistance levels are endless thanks to the air resistance, so everyone can find their match with the machine.

You've no excuse about not having the kit you need. The machine is very compact and will fit in any space.

The apps let you track your sessions, which can also be very motivating. That way you see your progress.