Olympic athletes have long practiced and seen the rewards of high intensity interval training (HIIT), however, recent sports science research has shown the benefits of such a training method to the general exercising public.
HIIT in the pool is performed by simply alternating short bursts of intense fast swimming, interspersed with recovery periods of steady swimming (or rest). HIIT can easily be modified for people of all fitness levels and swimming standards. Our HIIT sessions will be tailored to your swimming standard, speed and swim fitness.
HIIT workouts provide similar fitness benefits as continuous endurance workouts, but in shorter periods of time. This is because HIIT workouts tend to burn more calories than traditional workouts, especially after the workout.
These intense exercise bouts are performed at 80% to 95% of your maximum heart rate. So rather than swimming for a whole hour to burn those calories, HIIT will save you time and maximise your fat burning potential. In fact, clients often express the ‘high’ they feel after completing a HIIT swimming lesson, hence the rise in its popularity.
If you feel like taking your swim and triathlon training to the next level, please contact us for more details.
Benefits of HIIT in the pool
- Add HIIT to your swim training to lose fat more quickly
- Burn more calories in a shorter time
- Resistance of the body underwater is 12 times greater than it is in air
- Upper body high intensity workout (unlike lower body running and cycling)
- Change gear ‘instantly’ from slow pace to maximum effort when swimming (impossible on treadmills, bikes and other machines)
- Swimming emphasises very deep breathing and HIIT increases breathing even further
- Breath holding workouts are easily performed in the water
- Train intensely with very little stress on the body as swimming is low impact
- Lower risk of injury than on land
- Develops aerobic capacity faster than steady paced swimming
- Swimming uses the whole body to burn more calories
- Save time and stop swimming up and down the pool at the same pace for a whole hour
- Water keeps you cool during HIIT (unlike other methods)
Swimming is a total body workout as it uses all muscle groups and uses the resistance of the water. Combine this with HIIT and you have the ultimate swim training method.
Disclaimer & Safety concerns
HIIT is perfectly safe when done correctly but please be aware of the risks. The risks of not exercising far outweigh the risks of exercising, however, people in the early stages of developing their swim fitness should be careful of high intensity training (consult you GP if you have any doubts or please contact us for advice). Before booking a HIIT session, you will be required to fill in our health questionnaire. Please see our disclaimer.
Tips for keeping HIIT safe
- Only aim for the hardest workout that you can recover from quickly
- Start with one session per week
- Refuel the body otherwise you will be unable to swim at maximum effort
- Maintain concentration on your body
- Monitor you heart rate throughout to determine the intensity of your laps
About your High Intensity Interval Training lesson...
CLUBS | We run private, one to one swimming lessons for adults in several central London swimming pools: The City of London, Tower Bridge, Knightsbridge, Fulham |
CANCELLATION | Please be aware that we have a 24 hour cancellation policy for all lessons. If you need to cancel a lesson for any reason, please call us immediately. Full payment is required for lessons cancelled within 24 hours. Refunds will not be given for packages and courses.
EXPIRY PERIODS | All sessions must be completed within a 4 months period for packages of 6 lessons and 6 months for packages of 10 lessons |