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UNITING THE WORLD OF FITNESS
Health Club Management

Health Club Management

features

Fitness trends - HIIT: Harder, better, faster

Want to offer HIIT sessions in your club, but not sure how? Kath Hudson looks at some of the off-the-shelf packages on offer

By Kath Hudson | Published in Health Club Management 2016 issue 5

TABATA

Developed in a lab rather than a gym, Tabata is a clinically proven way of increasing aerobic and anaerobic fitness in just four minutes. It consists of 20 seconds of intense exercise, followed by 10 seconds rest, repeated eight times.

The group exercise format comprises a 20-minute class – with four minutes flat-out high intensity and time allocated for explaining the moves – which means clubs can easily schedule two classes in the lunch hour.

Bodyweight moves inspired by Capoeira and primal training are incorporated. It’s essential that these are performed correctly, and that instructors don’t deviate, otherwise the full benefits won’t be achieved. The class is suitable for everyone, as easier alternatives for less fit people are offered.

Professor Tabata, former head coach of the Japanese Olympic speed skating team, designed the programme in the early 1990s. His trials showed Tabata to be more effective not only than an hour of moderate workout on an exercise bike, but also than an alternative form of HIIT which involved 30 seconds of higher intensity training with two-minute rests between intervals.

Research also indicates that Tabata enables calorie-burning in the 12 hours post-workout, and could benefit diabetics as it improves the mechanisms for transporting blood in the body.

No equipment is required for Tabata
No equipment is required for Tabata

LES MILLS GRIT

Les Mills GRIT comprises three different classes featuring three styles of HIIT: Strength, Cardio and Plyo. All can be bought off the shelf and installed with minimum fuss.

GRIT Strength builds strength and lean muscle using a combination of barbells, free weights and bodyweight exercises to work all the major muscle groups. It also stimulates the production of growth hormones, which reduces fat and helps develop lean muscle. 

GRIT Cardio burns fat and rapidly improves athletic capability. Explosive, high-impact bodyweight-based exercises achieve maximum calorie burn during the workout, and for hours after. 

GRIT Plyo incorporates the principles of plyometric training to build power and increase speed, creating a powerful, agile and athletic body. The programme uses free weights, bodyweight and a bench to explode off to achieve “off the chart” heart rate responses. 

Les Mills GRIT has been the focus of two studies at Penn State University in the US. The first compared two groups of adults doing regular Les Mills group fitness for five hours a week with a group that substituted one of their hour-long cardio classes with two GRIT workouts. The participants who did HIIT showed vast improvements in lean body mass, glucose tolerance and maximal oxygen consumption. In another study, a team of female soccer players substituted their usual seven hours’ off-season training with four hours plus two GRIT workouts. They saw significant changes in both body composition and fitness levels.

Choose from GRIT Strength, GRIT Cardio or GRIT Plyo
Choose from GRIT Strength, GRIT Cardio or GRIT Plyo

ZONE MATCH

ZONE MATCH is a game-based group cardio class on the gym floor. Using any piece of equipment, it takes the heart rate through different levels of intensity based on the MYZONE zones, which measure effort level rather than fitness or ability.

The aim is to match the pre-set colour (effort) zones as they change throughout the duration of the class; the closer exercisers match the zones, the higher their percentage ZONE MATCH score.

Clubs can programme their own ZONE MATCH classes, but more than 40 pre-written classes are also available, which can be programmed to start automatically without an instructor present. They can accommodate a single person, or as many as 150. However, best results are achieved when instructors coach participants on the gym floor, creating a motivating atmosphere.

To install the programme, clubs need a visible TV or projector – unless they have screens on their cardio machines – as well as MYZONE physical activity belts (£40) and a MYZONE hub (£295).

Members must get their own effort levels to match with pre-set zones in the workout
Members must get their own effort levels to match with pre-set zones in the workout

LES MILLS SPRINT

Les Mills Sprint is a HIIT class on a studio bike, making it low impact and also allowing the user to choose their resistance. It features bursts of intensity to peak heart rates, followed by periods of rest. The programme has been proven to produce the EPOC effect (Excess Post-exercise Oxygen Consumption), which is what causes the body to continue burning calories long after the workout has finished.

Sprint has been involved in a study by Penn State University in the US. Two groups of participants – who were equally matched in terms of age, gender and physical activity – were used to test the effectiveness of the workout. One group replaced a single cardiovascular training session with two 30-minute Sprint sessions. The results showed that Sprint elicited greater oxygen consumption and leg strength among participants, while also reducing body fat, blood pressure and cholesterol levels compared to the control group. 

A Sprint 
class can produce the EPOC effect
A Sprint class can produce the EPOC effect

SPEEDFLEX

A high-intensity, low impact cardio and resistance training circuit, Speedflex is led by a personal trainer and tracked via heart rate monitoring.

Based around Speedflex machines that create resistance based on the individual’s force, it’s suitable for any age or fitness level and enables users of all abilities to exercise together at their own pace.

Sessions focus on compound exercises that engage multiple muscle groups, allowing for large calorie burns during and post exercise; more than 100 exercises can be performed on the machines.

Body composition data from 200 Speedflex customers – all of whom completed at least two Speedflex sessions a week over a six- to eight-week period – showed significant improvements in body fat percentage (among 96 per cent of participants), visceral fat levels (97 per cent of participants) and muscle mass (76 per cent of participants). ?

The Speedflex circuit creates resistance based on the individual’s force
The Speedflex circuit creates resistance based on the individual’s force
Sign up here to get HCM's weekly ezine and every issue of HCM magazine free on digital.
https://www.leisureopportunities.co.uk/images/HCM2016_5HIIT.jpg
Want to offer HIIT in your gym but not sure how? Check out these off-the-shelf options
Tabata Les Mills MYZONE Speedflex Kath Hudson,HIIT, Les Mills, GRIT, Sprint, Speedflex, MYZONE, Tabata, Kath Hudson
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Supplier Showcases
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Catalogue Gallery
Click on a catalogue to view it online
Directory
Fitness equipment
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Flooring
Total Vibration Solutions / TVS Sports Surfaces: Flooring
Whole body cryotherapy
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Independent service & maintenance
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Property & Tenders
Newport, Shropshire
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Carmarthenshire County Council
Property & Tenders
Diary dates
18-19 Sep 2021
Locations worldwide,
Diary dates
21-24 Sep 2021
Messe Stuttgart, Germany
Diary dates
13-14 Oct 2021
Online,
Diary dates
01-03 Feb 2022
Coventry Building Society Arena, Coventry, United Kingdom
Diary dates
07-10 Apr 2022
Exhibition Centre , Cologne, Germany
Diary dates
15-16 Jun 2022
ExCeL London, London, United Kingdom
Diary dates
01-07 Dec 2022
tbc, Dunedin, New Zealand
Diary dates

features

Fitness trends - HIIT: Harder, better, faster

Want to offer HIIT sessions in your club, but not sure how? Kath Hudson looks at some of the off-the-shelf packages on offer

By Kath Hudson | Published in Health Club Management 2016 issue 5

TABATA

Developed in a lab rather than a gym, Tabata is a clinically proven way of increasing aerobic and anaerobic fitness in just four minutes. It consists of 20 seconds of intense exercise, followed by 10 seconds rest, repeated eight times.

The group exercise format comprises a 20-minute class – with four minutes flat-out high intensity and time allocated for explaining the moves – which means clubs can easily schedule two classes in the lunch hour.

Bodyweight moves inspired by Capoeira and primal training are incorporated. It’s essential that these are performed correctly, and that instructors don’t deviate, otherwise the full benefits won’t be achieved. The class is suitable for everyone, as easier alternatives for less fit people are offered.

Professor Tabata, former head coach of the Japanese Olympic speed skating team, designed the programme in the early 1990s. His trials showed Tabata to be more effective not only than an hour of moderate workout on an exercise bike, but also than an alternative form of HIIT which involved 30 seconds of higher intensity training with two-minute rests between intervals.

Research also indicates that Tabata enables calorie-burning in the 12 hours post-workout, and could benefit diabetics as it improves the mechanisms for transporting blood in the body.

No equipment is required for Tabata
No equipment is required for Tabata

LES MILLS GRIT

Les Mills GRIT comprises three different classes featuring three styles of HIIT: Strength, Cardio and Plyo. All can be bought off the shelf and installed with minimum fuss.

GRIT Strength builds strength and lean muscle using a combination of barbells, free weights and bodyweight exercises to work all the major muscle groups. It also stimulates the production of growth hormones, which reduces fat and helps develop lean muscle. 

GRIT Cardio burns fat and rapidly improves athletic capability. Explosive, high-impact bodyweight-based exercises achieve maximum calorie burn during the workout, and for hours after. 

GRIT Plyo incorporates the principles of plyometric training to build power and increase speed, creating a powerful, agile and athletic body. The programme uses free weights, bodyweight and a bench to explode off to achieve “off the chart” heart rate responses. 

Les Mills GRIT has been the focus of two studies at Penn State University in the US. The first compared two groups of adults doing regular Les Mills group fitness for five hours a week with a group that substituted one of their hour-long cardio classes with two GRIT workouts. The participants who did HIIT showed vast improvements in lean body mass, glucose tolerance and maximal oxygen consumption. In another study, a team of female soccer players substituted their usual seven hours’ off-season training with four hours plus two GRIT workouts. They saw significant changes in both body composition and fitness levels.

Choose from GRIT Strength, GRIT Cardio or GRIT Plyo
Choose from GRIT Strength, GRIT Cardio or GRIT Plyo

ZONE MATCH

ZONE MATCH is a game-based group cardio class on the gym floor. Using any piece of equipment, it takes the heart rate through different levels of intensity based on the MYZONE zones, which measure effort level rather than fitness or ability.

The aim is to match the pre-set colour (effort) zones as they change throughout the duration of the class; the closer exercisers match the zones, the higher their percentage ZONE MATCH score.

Clubs can programme their own ZONE MATCH classes, but more than 40 pre-written classes are also available, which can be programmed to start automatically without an instructor present. They can accommodate a single person, or as many as 150. However, best results are achieved when instructors coach participants on the gym floor, creating a motivating atmosphere.

To install the programme, clubs need a visible TV or projector – unless they have screens on their cardio machines – as well as MYZONE physical activity belts (£40) and a MYZONE hub (£295).

Members must get their own effort levels to match with pre-set zones in the workout
Members must get their own effort levels to match with pre-set zones in the workout

LES MILLS SPRINT

Les Mills Sprint is a HIIT class on a studio bike, making it low impact and also allowing the user to choose their resistance. It features bursts of intensity to peak heart rates, followed by periods of rest. The programme has been proven to produce the EPOC effect (Excess Post-exercise Oxygen Consumption), which is what causes the body to continue burning calories long after the workout has finished.

Sprint has been involved in a study by Penn State University in the US. Two groups of participants – who were equally matched in terms of age, gender and physical activity – were used to test the effectiveness of the workout. One group replaced a single cardiovascular training session with two 30-minute Sprint sessions. The results showed that Sprint elicited greater oxygen consumption and leg strength among participants, while also reducing body fat, blood pressure and cholesterol levels compared to the control group. 

A Sprint 
class can produce the EPOC effect
A Sprint class can produce the EPOC effect

SPEEDFLEX

A high-intensity, low impact cardio and resistance training circuit, Speedflex is led by a personal trainer and tracked via heart rate monitoring.

Based around Speedflex machines that create resistance based on the individual’s force, it’s suitable for any age or fitness level and enables users of all abilities to exercise together at their own pace.

Sessions focus on compound exercises that engage multiple muscle groups, allowing for large calorie burns during and post exercise; more than 100 exercises can be performed on the machines.

Body composition data from 200 Speedflex customers – all of whom completed at least two Speedflex sessions a week over a six- to eight-week period – showed significant improvements in body fat percentage (among 96 per cent of participants), visceral fat levels (97 per cent of participants) and muscle mass (76 per cent of participants). ?

The Speedflex circuit creates resistance based on the individual’s force
The Speedflex circuit creates resistance based on the individual’s force
Sign up here to get HCM's weekly ezine and every issue of HCM magazine free on digital.
https://www.leisureopportunities.co.uk/images/HCM2016_5HIIT.jpg
Want to offer HIIT in your gym but not sure how? Check out these off-the-shelf options
Tabata Les Mills MYZONE Speedflex Kath Hudson,HIIT, Les Mills, GRIT, Sprint, Speedflex, MYZONE, Tabata, Kath Hudson
Latest News
Industry body ukactive has joined the chorus of organisations across a number of sectors calling ...
Latest News
German fitness operator BestFit Group has acquired regional gym chain EuroFit for an undisclosed sum. ...
Latest News
The US fitness industry lost around 58 per cent of its revenues during 2020, due ...
Latest News
Speaking exclusive to HCM, Ralph Scholz and Nathalie Smeeman have confirmed that B2B trade show ...
Latest News
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Xponential Fitness has completed its initial public offering (IPO), becoming the second major franchised operator ...
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Featured supplier news
Featured supplier news: LEDSnaps announces lighting grant for gyms
At LEDSnaps, we’re acutely aware of the financial strain government lockdowns have put on our industry and how important it is to get new and existing members back into the gym.
Featured supplier news
Featured supplier news: Introducing the Official Hammer Strength Box: a complete small group training solution
With gyms reopening as the fitness industry recovers from the impact of the pandemic, members are seeking social interaction and engaging training experiences in a small group setting.
Featured operator news
Featured operator news: Everyone Active bolsters Everyone on Demand and enters second year with five new partnerships
Everyone Active has signed a number of new deals which will see the operator strengthen its digital product offering, Everyone on Demand.
Featured operator news
Featured operator news: Everyone Active generates £342m in social value
Award-winning leisure operator Everyone Active generated £342million in social value at its sites across the country in 2019/20.
Company profiles
Company profile: Art of Cryo
Art of Cryo is a new division of a renowned family business with 30 years’ ...
Company profiles
Company profile: Orbit4
Orbit4 is the umbrella brand for FitnessCompared, FitnessFinance, WeServiceGymEquipment and WeBuyGymEquipment....
Supplier Showcases
Supplier showcase - Precor: The power of networking
Catalogue Gallery
Click on a catalogue to view it online
Directory
Fitness equipment
Octane Fitness: Fitness equipment
Flooring
Total Vibration Solutions / TVS Sports Surfaces: Flooring
Whole body cryotherapy
Art of Cryo: Whole body cryotherapy
Independent service & maintenance
Servicesport UK Limited: Independent service & maintenance
Wearable technology solutions
MyZone: Wearable technology solutions
Uniforms
Service Sport: Uniforms
Exercise equipment
Power Plate: Exercise equipment
Architects/designers
Zynk Design Consultants: Architects/designers
Hydrotherapy / spa fragrances
Kemitron GmbH: Hydrotherapy / spa fragrances
Skincare
Comfort Zone - Davines S.p.A: Skincare
Property & Tenders
Newport, Shropshire
Lilleshall Sports Academy
Property & Tenders
Pendine Sands, Carmarthenshire
Carmarthenshire County Council
Property & Tenders
Diary dates
18-19 Sep 2021
Locations worldwide,
Diary dates
21-24 Sep 2021
Messe Stuttgart, Germany
Diary dates
13-14 Oct 2021
Online,
Diary dates
01-03 Feb 2022
Coventry Building Society Arena, Coventry, United Kingdom
Diary dates
07-10 Apr 2022
Exhibition Centre , Cologne, Germany
Diary dates
15-16 Jun 2022
ExCeL London, London, United Kingdom
Diary dates
01-07 Dec 2022
tbc, Dunedin, New Zealand
Diary dates
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