So what intensity should you use?… To be “high intensity”, intervals should be at least of 90% of VO2 max (~95% of maximum heart rate). Volume of intervals #1 Interval IntensityĪs you might expect, HIIT workouts are all about intensity.In fact, there are five components that we can adapt to alter both the training effect and purpose of the workout. One advantage of HIIT training is the level of adaptability. Of specific importance for endurance athletes is the way HIIT training improves exercise performance, decreases carbohydrate oxidation at sub-maximal intensities (below VO2max), and increases fat oxidation (Westgarth-Taylor et al., 1997). Improved endurance exercise performance.Greater speed, or power output, at lactate threshold and VO₂max.Improved neuromuscular co-ordination and efficiency.Increased aerobic and anaerobic energy production.HIIT sessions improve fitness in several ways, including: In fact, research indicates that among well-trained endurance athletes, it may be the best approach to bring about further improvements in aerobic fitness (Acevado and Goldfarb, 1989 Billat et al., 1999 Stepto et al., 1999). Importantly, it can produce additional improvements-in aerobic and anaerobic metabolism-beyond those gained through basic aerobic fitness training. Put simply, if you wish to achieve your maximum potential, then high intensity interval training should feature in your training schedule. HIIT training is a key training method for endurance athletes. Lower blood sugar levels and improves insulin resistance Endurance Training Benefits.Lower resting heart rate and blood pressure.HIIT is highly beneficial to fitness enthusiasts, where it maximizes cardiovascular fitness and calorie expenditure in a minimal time period. In fact, just a few sessions of HIIT training can yield substantial improvements in several factors related to health, fitness, endurance and exercise performance. It’s also extremely time effective.Īnother advantage is we see very rapid results. Research is unequivocal regarding the benefits of HIIT training-it’s one of the most effective types of training you can use. We achieve this by breaking up the workout into several small high-intensity intervals.īy using this approach you can train harder, and spend more time at higher intensities, compared with continuous training. As a result, HIIT workouts provide a much better training stimulus and generate greater training adaptations. So why use HIIT training?… The main purpose of HIIT is to increase the volume of training completed at high intensities. HIIT is an acronym for High-Intensity Interval Training-a form of cardiovascular training, involving repeated high-intensity intervals, broken up by periods of rest, or low-intensity exercise. WHAT IS HIGH INTENSITY INTERVAL TRAINING (HIIT)? WHAT IS HIGH INTENSITY INTERVAL TRAINING (HIIT)?.
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