HIIT Training: The Less Time You Train, the More You Gain.
One of the best-researched exercise modes in the contemporary sports science is High-Intensity Interval Training (HIIT). Several dozen peer-reviewed studies have shown what was found decades ago in trial and error by practitioners: short, strenuous bursts of exercise that are separated by short periods of rest bring cardiovascular and metabolic benefits out of proportion to what long-term steady-state cardio can offer, in a fraction of the time. Adequately planned HIIT routine consisting of 25 minutes of working out including warm-up and cool-down can result in more significant changes in aerobic capacity than 60 minutes of moderate jogging.
The physiology behind this is based on the reaction of the body to intensity thresholds. The aerobic energy system is mainly trained through steady-state cardio, which is the training at a comfortable speed over long durations. HIIT utilizes the ability of your body to switch between high-intensity sessions and a state of active recovery, which in turn, puts stress on your aerobic and anaerobic energy. This two-system stress causes more extensive cardiovascular and metabolic adjustments, raises your lactate threshold, and induces a lot of EPOC - the higher calorie expenditure that persists 12-48 hours following the end of the session.
The Importance of Warm-Up and Cool-Down that Should Not Be Negotiable.
Most individuals will not consider the warm-up as it will take time, and they will view the cool-down as not an important part. The two methods put one at a high risk of injury. The warm-up works to slowly rise your heart-rate, enhance blood circulation to the muscles at work, enhances the mobility of your joints, and super-charges your neuromuscular system in readiness to burst off. A transition directly to the maximum-intensity exercise directly causes your cardiovascular system to work hard to make you go the entire distance in the shortest possible time a stress that may result in muscle strains, joint injuries, and in some of us, a heart attack. The cool-down plays an equally significant part: it should also slow down the heart rate, the blood in your lower extremities should be prevented to stagnate, and the process of metabolic recovery that is to define how effective you will perform in your next session should commence.
How Often Should You Do HIIT?
Majority of the exercise physiologists suggest that the maximum number of HIIT sessions per week should be 3 with at least one day of rest between the sessions. HIIT puts actual strain on your muscles, joints, and cardiovascular system - and the process of adaptation occurs during rest, and not during training. In case you are also training on strength, alternate days with HIIT. To follow our Tabata Timer, follow a pure Tabata format (the most intense interval protocol). To have work/ rest/ rounds completely customized, the Interval Timer provides you with the maximum flexibility. In order to unwind and re-energize after stressful sessions, use the Meditation Timer.
The movements that you select when performing your exercises in HIIT should be large muscle movements. Examples of good ones include sprints, burpees, mountain climbers, and kettlebell swings. To get more specific muscle endurance training, you may combine them with our plank timer or workout timer and make it a complete fitness program.
