HIIT it with YOGAHigh-intensity interval training (HIIT), is an exercise format that alternates periods of relatively intense work with periods of less-intense work or rest. The idea

HIIT it with YOGA National Exercise Trainers Association

NETA Learning and Development 2016

HIIT it with YOGA

National Exercise Trainers Association

Participant Manual


WELCOME TO NETA’S CONTINUING EDUCATION WORKSHOP

NETA’s mission is to support and inspire the development of well-qualified fitness professionals. We accomplish this through the delivery of quality education programs incorporating evidence-based research and practical application. NETA is committed to guiding fitness professionals throughout their career by offering affordable and accessible educational opportunities. As a Group Exercise Instructor, Personal Trainer, or Wellness Coach you realize the importance of maintaining your certifications and staying current with the advancements in the health, fitness, and wellness industry. It takes hard work to become a professional, but it takes an enduring commitment to training and continued education to help others achieve their goals. Our goal is to provide fitness professionals with an amazing educational experience. These educational workshops include master classes taught by NETA’s expert presenters, practical learning opportunities and ideas to implement with your clients or in your classes. We continually develop new continuing education courses, so let us know if there’s a course you would like to see that we don’t offer. We’re here to aid you in becoming the best Fitness and Wellness Professional possible, and we’re committed to expanding and strengthening your educational foundation. Please feel free to provide us feedback so that we know what you liked, what we can improve, and how we can better support you. Send feedback to [email protected].


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COURSE DESCRIPTION High intensity interval training (HIIT) is fun, effective, and challenging for all. Yoga is the practice of poses that combines deep, meditative breathing with slow strengthening movements which is incredibly healthy for your mind, body, and spirit. Fusing these two seemingly different formats together is clearly a “win-win” approach for successful cardiovascular exercise improvement and overall performance thus, we have ‘HIIT it with Yoga’.

YOU WILL LEARN

Basics behind HIIT & Yoga Benefits of combining these two formats Various class design templates that can be used to create a HIIT it with Yoga class How to fuse together HIIT training with traditional yoga to create an innovate workout


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SECTION 1: INTRODUCTION HIIT ultimately fulfills the adrenaline or cardio-junkies’ need for fast-paced, heart pumping, and butt-kicking activity. However, most people focus on pushing harder and becoming more fit, but they often forget one vital element: flexibility & recovery. They forget to stretch and lengthen all the muscles they just worked, which can hinder performance over time. And how about the yogis? Yoga can be intense, especially those deep lunges and static stretches, but when it comes down to it, Yoga doesn’t get your heart pumping like jump squats. Incorporating a balance of high intensity intervals and yoga poses in a group exercise class is clearly a “win-win” approach for successful cardiovascular exercise improvement and overall performance thus, we have ‘HIIT it with Yoga’.

High-Intensity Interval Training High-intensity interval training (HIIT), is an exercise format that alternates periods of relatively intense work with periods of less-intense work or rest. The idea of getting a full body workout in a short period of time has made HIIT training hugely popular. However, HIIT training can be traced back to a technique called Fartlek training, a form of speed play that was used by track coaches to enhance running performance.

As studies regarding the effects and benefits of HIIT have increased, exercise scientists have demonstrated this type of exercise not only provides performance benefits for athletes, but also improves the health of recreational exercise participants. HIIT has also proven to be a suitable alternative to endurance training or continuous aerobic exercise. HIIT has evolved from using one’s own body weight to include aerobic exercise equipment (e.g. cycles, treadmills, etc.) and/or muscle strengthening equipment (e.g. hand weights, medicine balls, and exercise bands). Below are a few of the various types of HIIT:

High-intensity interval training (HIIT)

Tabata


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Yoga This practice of poses that combines deep, meditative breathing with slow strengthening movements which is incredibly healthy for your mind, body, and spirit. The development of yoga can be traced back to over 5,000 years ago. There are several health benefits, like improved flexibility, balance, strength, and a calmer mental state. Yoga also offers some less-obvious health benefits. Certain poses benefit your immune system and aid those suffering from chronic stress and/or disease. Yoga has become a popular activity for athletes, children, and seniors as the practice can be modified to suit all levels and abilities. There are a wide range of yoga styles and disciplines, allowing individuals to find the class that is right for them. Below are just a few of the many styles/disciplines of Hatha yoga that have evolved over the years:

Hatha- Traditional Hatha yoga is a holistic path that includes disciplines, physical postures (asana), purification procedures, breathing (pranayama), and meditation. Hatha practiced in the West consists of mostly physical postures and is also recognized as a gentle introductory yoga for people new to yoga.

o Ashtanga o Bikram o Restorative o Yin o Chair Yoga, Aerial Yoga, and Stand-Up Paddle Board Yoga

http://www.shape.com/fitness/workouts/yoga-poses-boost-your-immune-system

http://www.shape.com/fitness/workouts/yoga-poses-boost-your-immune-system


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Ben

efit

s o

f YO

GA

Improves flexibility

Stress relief

Aids in muscle recovery & joint pain

Reduces blood pressure

HEALTH BENEFITS

Ben

efit

s o

f H

IIT

Better improvements in shorter periods of time

Increase in post-exercise energy expenditure

Improvements in cardiovascular function

(VO2 max)

Improve fat loss


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SECTION 2: Two Format Options for Teaching HIIT it with Yoga There are two format options for teaching a HIIT with yoga class. Each format has its own unique benefits. This section will cover a number of important class design variables specific to teaching each format.

1. Format 1- HIIT it with Yoga: heavier focus on HIIT working to increase the heart rate and burn maximum calories while using yoga poses as active recovery.

2. Format 2- Yoga with HIIT: heavier focus on yoga working for increased flexibility and muscle toning while incorporating short bursts of HIIT.


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OPTION 1. HIIT IT WITH YOGA FORMAT & CLASS DESIGN

The HIIT it with Yoga format follows a four-HIIT exercise sequence followed by three-Yoga poses or static stretches. The sequence is as follows:

HIIT, HIIT, HIIT, HIIT

Yoga, Yoga, Yoga The HIIT exercises are intense, so the yoga poses are used as an active recovery and an option to stretch all the muscles that were just stressed in the preceding HIIT segment. The yoga poses in this format should be held anywhere from 10 – 60 seconds (3-5 breaths).

HIIT Exercise Selection & Duration The focus of the HIIT it with Yoga format is HIIIT interspersed with Yoga poses or static stretches. Therefore, HIIT exercises can be cardiovascular in nature using only body weight and/or can include strength equipment, or a combination of both. Choose HIIT exercises that will challenge participants but that can easily be modified. To maximize the benefits of HIIT (e.g. time efficient, caloric burn), have participants perform exercises at max effort that they can manage for the specific duration given. Time-based exercise allows participants to train at their own speed.


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Jumping Jacks

Jump Squats

Jump Rope

High Knees

Chair Pose

High to Low Plank

DownDog

Plank Jacks

Skaters

Burpees

Fast Feet

Don’t forget, each class should start with a welcome and overview of the class format. The workout should begin with a 3 – 5 minute warm-up to increase the internal body temperature, the workout section of the class can vary from 30 – 60 minutes in length, and the class should end with 3 – 5 minute cool-down to bring the heart rate down.

Yoga Poses/Postures & Duration The yoga poses or static stretches are performed between HIIT exercises and should be held anywhere from 10 – 60 seconds and should balance (e.g. right & left side of the body) the body. Poses & static stretches should be used as a period of active recovery and elongate the muscles that you just worked in the preceding HIIT segment. There is no one particular sequence of yoga poses that should be performed, as long as they transition smoothly back to the HIIT segment (see the next section for additional details).

Exercise Order & Transitions The sequence of exercises, or the order in which groups of exercises are arranged, is one of the most impactful class design variables. Sequence of exercise and/or groups of exercises should be designed to transition from the HIIT format to the Yoga format and vice versa without disruption and confusion among class participants. See Figure 1 below. Figure 1. Displays transitioning from the HIIT to the Yoga format. In the above example, the fourth HIIT exercise allows for an easy transition to the first Yoga pose (e.g. high knees is a standing position and chair pose is also a standing position).


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The goal of the combined formats is to increase cardiovascular fitness, strength, and improve flexibility. And the ability to transitions from one format (e.g. HIIT) to the next format (e.g. Yoga) smoothly and effectively is KEY to a successful HIIT it with Yoga class.

Yoga Poses & Breath Due to the intensity of the HIIT exercises, it may be difficult for participants to slow their breath, so for this format have participants focus on holding poses for a set duration of 10 – 60 seconds, which correlates to about 3- 5 breaths per pose. It’s best to encourage class participants to find their balance, hold their pose, and find their breath.

Intensity The level of exercise intensity during the HIIT segments (work period) should be ≥80% of estimated maximal heart rate. As a good subjective indicator, the work interval should feel like you are exercising “hard” to “very hard”. Using the talk test as a guide, it would be like carrying on a conversation, with difficulty. See Figure 2 below. The yoga poses should be considered a form of active recovery period and intensity should be 40-50% of your estimated maximal heart rate. As a good subjective indicator, the active recovery period (Yoga poses) should feel like you are exercising “very light” to “fairly light”. The yoga poses should feel comfortable and allow participants a chance to catch their breath while still engaging their body in activity. This allows participants to prepare for the next period of higher intensity exercise, while also receiving the many benefits of yoga (e.g. increased flexibility and recovery). Figure 2. Rating of perceived exertion (RPE) scales.


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In summary, encourage participants to work hard (max effort) during the segment of HIIT, and to stretch and challenge their sense of balance during the yoga poses to maximize the benefits of both formats.

Participants NEW to HIIT & Modifications Participants who are new to HIIT should start slowly and adjust their work to recovery period when needed. For example, have participants perform as many HIIT exercise as they can with the option of moving directly to yoga or skip the yoga if complete rest is needed. Yoga poses can also be modified with props so participants can experience the poses with some assistance if needed.

Mood & Music Music is an essential component of the group exercise class experience. Group fitness instructors use music to manipulate intensity, create a mood, and increase motivation and overall well-being. Music is one of the prime factors used to distinguish between the two formats that are fused together: HIIT & Yoga. Have a pre-planned playlist that sets the overall mood of the class and maps out each segment within the class: four HIIT exercises (high energy music) and three Yoga poses (slower tempo to allow a mind body connection). The songs should set the mood and tempo appropriately for each segment of work. However, it is important to choose music that motivates your class participants. For example, if your class participants really enjoy upbeat music then use upbeat music for the entire class. In this format, music is used in the background to set the mood and atmosphere for class, but is not the driving beat behind the choreography and movements.


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OPTION 2. YOGA WITH HIIT CLASS FORMAT & DESIGN The Yoga with HIIT format focuses heavily on Yoga with bursts of HIIT exercises between each yoga flow/cycle. This format follows a series of four-Yoga poses repeated for six cycles (6 times) followed by two-HIIT exercises. See below:

Flow A: Pose 1, pose 2, pose 3, pose 4 = 1 cycle, REPEAT this cycle of 4 poses six times

HIIT exercise 1, HIIT exercise 2

Move on to Yoga flow B: 4 new poses repeated for 6 cycles followed by two new HIIT exercises


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Warrior I

Warrior II

Reverse Warrior

TriangleSquat Jumps

Skaters

High Plank

Updog Downdog

High Plank

Yoga Series/Cycles & HIIT Exercise Selection & Duration In the Yoga with HIIT format, four yoga poses equals one cycle. Thus, participants should flow through the series of four poses pairing their breath to their movement and repeat the series of poses six times (six cycles). Performing multiple cycles increases participant’s heart rate above resting levels, but not as high as during the HIIT segment. There are only two HIIT exercises in the Yoga with HIIT format and due to the quick transition from one format (Yoga) to the next format (HIIT), it is best if the HIIT exercises are using one’s own body weight. Regardless of the HIIT exercises that are chosen, be sure that the high intensity exercises can be modified. The duration of HIIT exercise can range from 10 – 90 seconds.

Yoga Breath & Cycle Yoga students, especially beginners, have a tendency to hold their breath during long stretches. Therefore, a diligent instructor should cue breathing both in movement and throughout the length of a pose, and frequently remind students to keep their focus on the breath. During a series of yoga poses instruct participants to pair their breath to their movement and repeat a series of poses for the given number of cycles.

Exercise Order & Transitions The series of poses and the order in which the HIIT exercises are arranged, is one of the most impactful class design variables. The two formats should be designed to allow for a smooth and easy transition from Yoga to the HIIT format without disruption and confusion among class participants. See Figure 3 below.

Figure 3. Displays transitioning from the Yoga form to the HIIT format.

Flow A repeat 6x (6 cycles)


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In the above example, the fourth Yoga pose allows for an easy transition to the first HIIT exercise (e.g. triangle is a standing position with wide legs and jump squats is also a standing position with wide legs). The goal of the combined formats is to increase cardiovascular fitness, strength, and improve flexibility, but a smooth transitions from one format (e.g. Yoga) to the next format (e.g. HIIT) is KEY to a successful Yoga with HIIT class.

Intensity The Yoga with HIIT format focuses a great deal on Yoga therefore, the intensity in this format is related to three factors. The number of cycles performed: the more cycles you do; the more intense the series becomes. The size of the pose: a larger movement increases the intensity of the flow. This is similar to group exercise formats where we add arms, travel, or increase the size of the move. Time spent in a pose: the slower the breathing pattern, the longer you’re in the pose and thus, the more intense it is. However, when the two HIIT exercises are performed encourage participants to work hard (max effort) during the segment of HIIT. Participants NEW to Yoga & Modifications The focus of the Yoga with HIIT format focuses a great deal on yoga so yoga poses and cycles can be modified so participants new to yoga can experience the poses. Props can also be included to allow participants experience the pose more deeply. Ideally, keeping the postures lower to the ground, smaller, and repeating for fewer cycles will help new participants get more familiar with the technique. Participants who are new to HIIT should start slowly and adjust the work to rest/recovery (yoga) period as needed.

Mood & Music Music is an essential component of the group exercise class experience. Group fitness instructors use music to manipulate intensity, create a mood, and increase motivation and overall well-being. Music is one of the prime factors used to distinguish between the two formats that fuse together Yoga & HIIT. Have a pre-planned playlist that sets the overall mood of the class and maps out each segment within the class. The Yoga with HIIT follows a series of 4 poses repeated for 6 cycles, which breaks down 24 yoga poses (slower tempo to allow a mind body connection) and two HIIT exercises for a given duration (upbeat/faster tempo). The music should set the mood and tempo appropriately for each segment of work. However, it is important to choose music that motivates your class participants. For example, if your class participants don’t mind performing Yoga to upbeat music then play upbeat music. In this format, music is used in the background to set the mood and atmosphere for class, but is not the driving beat behind the choreography and movements.


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SECTION 3: BUILD YOUR HIIT EXERCISE LIBRARY HIIT

Exercises HIIT

Exercises HIIT

Exercises Jog

Sprint

Jumping Jacks

Plank Jacks

Football Tires

Soccer Taps

High Knees

Plank Ski

Shuffle Touch

Touchdown Jacks

Butt Kickers

Fast Feet

Four Way Jack

Jump Twist

XC Ski

Front Kicks R/L

Inner Thigh Jumps

Jump Rope

180 Jumps

Agility Lunges

High Knees

Mountain Climbers

Lateral Hops

Speed Skater

Squat Jumps

Single Leg Burpee R/L

Plié Squat Jumps


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BUILD YOUR YOGA EXERCISE LIBRARY

Warm- Up Sun Salutation

Mountain Pose

Inhale

Stand with feet hip-width apart.

Establish a strong base.

Plank or

Modified Plank

Inhale Draw forward

with a neutral spine.

Low Lunge or Crescent Lunge

Standing Fold

Exhale

Swan Dive into the pose.

Place hands firmly on floor.

Chaturanga

Exhale Lower upper

body while lifting abdominals.

Mountain Pose

Low Lunge or Crescent Lunge

Inhale

Reach back with one foot, maintain alignment with hips.

Extend arms and lengthen.

Upward-Facing Dog

or Cobra

Inhale

Life and open the heart.

Lengthen out of lower back.

Add your notes here:

Downward-Facing Dog

Exhale Press back,

hinging from the hips.

Press heels into the floor.

Downward-Facing Dog



1

2

3

4

5

6

7

8

100

110


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2

3

2

3

Side Angle Series Triangle Series

Warrior I

Press back foot flat to floor.

Square shoulders with front of mat.

Point tailbone towards floor.

Triangle

Maintain neutral spine.

Warrior II

Face long edge of mat.

Stack forward knee over ankle.

Pyramid

Keep hips square with front of mat.

Reverse Warrior

Remember to side bend, not back bend.

Twisting Triangle

Look up, down, or straight ahead

Maintain neutral spine

Bend front knee as necessary





1 1


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1

2

3

Standing Series Core Series

Mountain Pose

Stand with feet hip-width apart.

Establish a strong base.

Plank

Maintain neutral spine.

Chair

Relax shoulders back and down.

Keep elbows soft.

Sit back, shifting weight to heels.

Side Plank or Side Plank Lifts

Keep hips square with front of mat.

Twisting Chair

Hold pose for 3 – 5 breaths on each side.

Rotate without rounding back

Keep knees together

Down Dog Leg Lifts

Keep hips square to the mat.





1

2

3


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1

2

3

2

3

1

2

3 3

2

1 1

Build your Yoga library – HIIT it with Yoga Series: Series:

Pose and Cues

Pose and Cues

Pose and Cues

Pose and Cues

Pose and Cues

Pose and Cues Pose and Cues

Pose and Cues

Pose and Cues


Pose and Cues






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3 3

4 4 4

Build your Yoga library – Yoga with HIIT Series: Series:

Pose and Cues

Pose and Cues

Pose and Cues

Pose and Cues

Pose and Cues


Pose and Cues

Pose and Cues


Pose and Cues

Pose and Cues

Pose and Cues

Pose and Cues

Pose and Cues

1

2 2

1

2

3 3

2

1 1

4


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1

2

3

4

5

6

7

8

100

Cool-Down

Seated Forward Fold

Draw forward using your lower abdominals.

Seated Spinal Twist

Sit tall. Relax

shoulders back and down.

Rotate from bottom to top.

Final Relaxation

Tabletop

Option to flow from Tabletop to Boat.

Upside-Down Pigeon

Flex your feet. Alternate

Pigeon on each side.

Hold 3 – 5 breaths.


Boat

Optional.

Butterfly

Hold butterfly for 3 – 5 breaths.

Lie on your back with the soles of your feet together, knees open wide.


Bicycle - Ab Work

Optional. Bring opposite

shoulder to opposite knee.

Knees to Chest

Place your hands on our hamstrings.

Release the lower back.

Hold for 3 – 5 breaths.



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SECTION 4: PUTTING IT TOGETHER The class design options for these two formats are endless. The duration of the HIIT exercises and flow can be altered to increase or decrease intensity, the number of HIIT exercises and yoga cycles can be varied, and equipment can be included to create a nearly infinite number of class design options that are effective, fun, and challenging. HIIT it with YOGA TEMPLATE

HIIT Exercise & Duration

Class Length:

HIIT Exercise/Pose Cue/Technique/Modification

WARM UP HIIT HIIT HIIT HIIT Yoga Yoga Yoga HIIT HIIT HIIT HIIT Yoga Yoga Yoga HIIT HIIT HIIT HIIT Yoga Yoga Yoga HIIT HIIT HIIT HIIT Yoga Yoga Yoga

COOL DOWN


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YOGA with HIIT TEMPLATE

Class Length: Flow/HIIT Exercise Cue & Breath/Modification WARM-UP SUN SALUTATION

Flow A/Cycles: 6

Yoga Pose 1

Yoga Pose 2

Yoga Pose 3

Yoga Pose 4

Repeat Flow A 6x

HIIT EX/Duration

HIIT 1

HIIT 2

Flow B/Cycles: 6

Yoga Pose 1

Yoga Pose 2

Yoga Pose 3

Yoga Pose 4

Repeat Flow B 6x

HIIT EX/Duration

HIIT 1

HIIT 2

Flow C/Cycles: 6

Yoga Pose 1

Yoga Pose 2

Yoga Pose 3

Yoga Pose 4

Repeat Flow C 6x

HIIT EX/Duration

HIIT 1

HIIT 2

Flow D/Cycles: 6

Yoga Pose 1

Yoga Pose 2

Yoga Pose 3

Yoga Pose 4

Repeat Flow D 6x

HIIT EX/Duration

HIIT 1

HIIT 2

COOL DOWN


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SECTION 5: WRAP UP High intensity interval training (HIIT) is fun, effective, and challenging for all. Yoga is the practice of poses that combines deep, meditative breathing with slow strengthening movements which is incredibly healthy for your mind, body, and spirit. Questions and Comments

What’s Next? Congratulations! You are now acquainted with NETA’s HIIT it with YOGA course. Below are some suggestions to keep you connected to the NETA community and education opportunities to expand your knowledge and keep your classes fresh.

VISIT Netafit.org Regularly visit our website! We are continually adding new CEC courses and we have a number of home study courses available. Be sure to stay current with your certification! Listed below are a few additional live CEC workshops and home study courses that may interest you:

Able Bodies

Back Injury Prevention Specialist

Dynamic Alignment Through Imagery

New Ideas for Today's Yoga

Yoga Certification

Restorative Yoga CEC course

HIIT & Tabata

VISIT our Facebook and LinkedIn pages or follow us on Twitter! We provide our fitness and wellness professionals sample classes, program design information, and industry updates! Stay connected.


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REFERENCES Klika, B., Jordan, C. High-Intensity Circuit Training Using Body Weight: Maximum Results with Minimal Investment. American College of Sports Medicine Health & Fitness Journal. 2013; 17 (3): 8-13. Kilpatrick, M., Jung, Mary., Little, P., High-Intensity Interval Training: A review of Physiological and Psychological Responses. American College of Sports Medicine Health & Fitness Journal. 2014; (5) 18: 11-16. Kravitz L. The fitness professional’s complete guide to circuits and intervals. IDEA Today. 1996; 14 (1): 32: 43. National Exercise Trainers Association. (2014). HIIT & Tabata Workshop Manual. Minneapolis, MN: NETA. National Exercise Trainers Association. (2014). Yoga Teacher Training Workshop Manual. Minneapolis, MN: NETA. Stoppani, J., Encyclopedia of Muscle & Strength. Human Kinetics 2015.

Documents

HIIT it with YOGAHigh-intensity interval training (HIIT), is an exercise format that alternates periods of relatively intense work with periods of less-intense work or rest. The idea