High-intensity interval training

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High-intensity interval training (HIIT), also known as high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods. HIIT is a form of cardiovascular exercise that is beneficial for burning fat, improving endurance, and building aerobic and anaerobic fitness. HIIT sessions may vary from 4–30 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.

Overview

HIIT workouts typically consist of a warm-up period, followed by several repetitions of high-intensity exercise separated by medium intensity exercise for recovery, and finishing with a period of cool down exercise. 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 may be as little as three repetitions with just 20 seconds of intense exercise.

The specific exercises performed during the high-intensity portions vary. Popular choices include running, cycling, rowing, and high-intensity weight training movements. The key is that the exercise selected should elevate the heart rate to near maximum levels during the intense bursts.

Benefits

HIIT has been shown to improve:

• Aerobic and anaerobic fitness
• Blood pressure
• Cardiovascular health
• Insulin sensitivity (which helps the exercising muscles more readily use glucose for fuel to make energy)
• Cholesterol profiles
• Abdominal fat and body weight while maintaining muscle mass

Risks

While HIIT is beneficial for many, it does carry risks, especially for individuals who are overweight, have heart conditions, or are new to exercise. It is important to consult a healthcare provider before starting any new exercise regimen.

Types of HIIT

There are several variations of HIIT, each with its own specific protocol. Some popular ones include:

• Tabata Training: Named after Japanese researcher Izumi Tabata, this involves 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated for 4 minutes (8 cycles).
• Gibala Regimen: Developed by Professor Martin Gibala involves 3 minutes of warm-up, followed by 60 seconds of intense exercise followed by 75 seconds of rest, repeated for 8–12 cycles.
• Timmons Regimen: A more time-efficient regimen developed by Professor Jamie Timmons involves 3 minutes of gentle cycling followed by 20 seconds of all-out effort.

Incorporating HIIT into Your Routine

To incorporate HIIT into your exercise routine, consider the following steps: 1. Start with a proper warm-up to reduce the risk of injury. 2. Select an exercise form that you enjoy and can perform at high intensity. 3. Begin with shorter intervals of high intensity followed by longer recovery periods, gradually adjusting as your fitness improves. 4. Always include a cool-down period to bring your heart rate back to its resting rate gently.

Conclusion

HIIT offers a highly efficient way to improve health and fitness in a shorter amount of time compared to moderate-intensity workouts. However, it's important to approach HIIT with caution if you're new to exercise or have existing health concerns. Always consult with a healthcare professional before beginning any new workout program.