High intensity interval training (HIIT) is a type of training that involves brief repeated bouts of high-intensity exercise w/intermittent recovery periods. (Think: Tabata or intervals on the track like in this throwback pic)
Although the number of sets/cycles & exercise selection is important, the INTENSITY & DURATIONS of working & resting cycles mainly determine how the body will react. To optimize HIIT training adaptations, one must maximize time spent at or near VO2 max (the point at which your body is using as much oxygen as it can)
WHY DO IT?
HIIT is considered one of the most effective forms of exercise for improving physical performance! It elicits the same physiological adaptations you would otherwise get from long slow endurance training, but in a time-efficient manner!
HIIT can be used to elicit aerobic & anaerobic adaptations in a variety of ways:
—Oxidative muscle fiber adaptation
—Myocardial hypertrophy
—Increased VO2 max
—Higher anaerobic thresholds
—More proton buffering
—Increased glycogen content
—Longer time to exhaustion
HIIT training strengthens your heart and lungs and helps make your muscles more energy and oxygen efficient. Overall, this type of workout trains your body to move faster for longer more comfortably.
BUT in order to get these adaptations, you have to start doing HIIT regularly.
WHAT TYPE SHOULD I DO?
Well, what type of athlete/exerciser are you?
— WEIGHT LIFTERS benefit most from anaerobic-based HIIT (short effort + long rest).
— DISTANCE RUNNERS benefit most from aerobically-based HIIT (long effort + short rest) (like my class!!)
HOW CAN I INCORPORATE HIIT INTO MY TRAINING?
Start small & max out at 2-3 sessions/week! While HIIT is amazing & beneficial, it has it’s time and place so be careful, listen to your body, & let me know if you have ANY questions!
SOURCE (NSCA CSCS Textbook):
Haff, G. G., & Triplett, T. N. (2016). Essentials of strength training & conditioning (4th ed.). Champaign, IL: Human Kinetics