HIGH INTENSITY INTERVAL TRAINING

High-intensity interval training (HIIT) is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue. The method, is not just restricted to cardio and frequently includes weights for the short periods as well. Though there is no universal HIIT session duration, these intense workouts typically last under 30 minutes as it uses the anaerobic energy systems which are typically used for short, sharp bursts. The times vary, based on a participant's current fitness level. Furthermore, traditional HIIT was designed to be no longer than 20 seconds on with no more than 10 seconds off. This would bring in the anaerobic energy system. The intensity of HIIT also depends on the duration of the session. The revealing findings showed that the kids in the HIIT group showed a significant boost in both assessment categories. In fact, in true HIIT, you’d likely limit your work intervals to about 20 seconds, he says. Then you’d give yourself ample recovery time, usually at about a 2:1 or 3:1 ratio of rest to work. So if you were doing 20-second sprints, you’d rest for 40 seconds to one minute before beginning your next interval. HIIT workouts provide improved athletic capacity and condition as well as improved glucose metabolism. Compared with longer sessions typical of other regimens, HIIT may not be as effective for treating hyperlipidemia and obesity, or improving muscle and bone mass. However, research has shown that HIIT regimens produced significant reductions in the fat mass of the whole-body in young women. Some researchers also note that HIIT requires "an extremely high level of subject motivation" and question whether the general population could safely or practically tolerate the extreme nature of the exercise regimen.

The benefits of true HIIT are performance-based, especially for those looking to improve at a certain sport: “It’s really for athletes,” A proper warm-up is also crucial, whether you’ll be doing cardio-based HIIT or strength-based HIIT. This should include mobility moves, like hip-opening stretches and thoracic spine rotations, as well as slower-tempo reps of the exercise you intend to use for HIIT, such as squats. "The safer movements are going to be more bodyweight movements,” says Tamir. “When you add weight, technique is really important. If you’re going all-out and your form is off, you can put a lot of pressure on certain muscles and joints, which can lead to injury.” That’s why it’s important to make sure you can do an exercise with proper form at an easy tempo before kicking it up to high intensity. HIIT exercise sessions generally consist of a warm up period followed by repetitions of high-intensity exercises separated by medium intensity exercises for recovery, then a cool-down period. The high-intensity exercise should be done at near maximum intensity. The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise, but maybe as little as three repetitions with just 20 seconds of intense exercise. The specific exercises performed during the high-intensity portions vary. Most of the research on HIIT has been done using a cycling ergometer, but other exercises like a rowing ergometer, running, stair climbing and uphill walking can also be effective. 19가이드03