"The method thereby relies on 'the anaerobic energy releasing system almost maximally'."
Explanation of what HIIT is and how it differs from other forms of exercise.
Exercise Physiology: Understanding the physiological responses to exercise, including the role of oxygen consumption, heart rate, and muscle fibers.
Types of High-Intensity Interval Training (HIIT): Different methods to perform high-intensity interval training, including sprint interval training, stationary cycling, and circuit training.
Benefits of HIIT: The positive effects of HIIT on cardiovascular health, endurance performance, and body composition.
Safety Considerations: How to minimize the risk of injury during HIIT, including proper warm-up, cool-down, and choosing appropriate exercises.
Pre-Workout Nutrition: Strategies to optimize your nutrition before a HIIT session to maximize performance and fuel your body.
Interval Training Programs: Designing interval training programs to achieve specific goals, such as improving sprinting speed, increasing muscular endurance, or losing body fat.
Monitoring Progress: How to track progress during HIIT training, including measuring heart rate, recording workout data, and assessing physical improvements.
Recovery and Regeneration: Strategies to support recovery after HIIT, such as stretching, foam rolling, and massage therapy.
HIIT and Weight Loss: How HIIT can be incorporated into a weight loss plan, including the relationship between HIIT and fat loss and calorie expenditure.
Lifestyle Factors: Factors that can influence HIIT performance and outcomes, including sleep, stress, and hydration.
Tabata: A type of HIIT that involves performing 20 seconds of high-intensity exercise followed by 10 seconds of rest for 8 cycles.
30-20-10: A type of HIIT that involves performing 30 seconds of moderate exercise, 20 seconds of high-intensity exercise, and 10 seconds of rest for 4 minutes.
Little Method: A type of HIIT that involves performing 60 seconds of high-intensity exercise followed by 75 seconds of rest for 12 cycles.
Gibala Method: A type of HIIT that involves performing 60 seconds of high-intensity exercise followed by 75 seconds of rest for 8 cycles.
Wingate Method: A type of HIIT that involves performing 30 seconds of all-out exercise at maximum effort followed by 4.5 minutes of recovery for 3 cycles.
4x4 method: A type of HIIT that involves performing 4 minutes of exercise at 85-95% of maximum heart rate followed by 3 minutes of rest for 4 cycles.
20-10-5: A type of HIIT that involves performing 20 seconds of high-intensity exercise followed by 10 seconds of rest and 5 seconds of maximum effort for 4 cycles.
60-20: A type of HIIT that involves performing 60 seconds of high-intensity exercise followed by 20 seconds of rest for 4 cycles.
Conconi Method: A type of HIIT that involves gradually increasing the intensity of exercise until reaching the maximum heart rate, and then gradually decreasing the intensity for 20 minutes.
Vmax Method: A type of HIIT that involves performing sprints at maximum intensity for 30 seconds, followed by 30 seconds of rest for 5 cycles.
Peak Method: A type of HIIT that involves performing high-intensity exercise for 20 seconds followed by 10 seconds of rest for 4 cycles.
Inverted Pyramid Method: A type of HIIT that involves starting with a high-intensity exercise for 30 seconds, followed by 15 seconds of rest, and then gradually decreasing the intensity while increasing the duration of exercise and rest for 8 cycles.
2:1 Method: A type of HIIT that involves performing high-intensity exercise for twice as long as the rest period, for 8 cycles.
Holleyman Method: A type of HIIT that involves performing 30 seconds of high-intensity exercise followed by 10 seconds of rest for 30 minutes.
EMOM Method: A type of HIIT that involves performing a specified number of reps of an exercise in every minute on the minute, until a total of 10-20 minutes is reached.
"The very high level of intensity, the interval duration, and number of bouts distinguish it from aerobic (cardiovascular) activity."
"...maximal effort, duration, and short rest periods (thereby triggering the anaerobic pathways of energy production) materially differentiate it from being considered a form of cardiovascular exercise."
"A HIIT workout typically lasts under 30 minutes in total... The times vary, based on a participant's current fitness level."
"Intervals of exercise effort tend to range from 20 to 45 seconds but no longer than 75 seconds."
"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."
"Research has shown that HIIT regimens produced reductions in the fat mass of the whole-body in young women comparable to prolonged moderate-intensity continuous training (MICT)."
"Sprint interval training (SIT) is an exercise conducted in a similar way to HIIT, but instead of using 'near maximal' effort for the high-intensity periods, 'supramaximal' or 'all-out' efforts are used in shorter bursts."
""Near maximal" means reaching 80–100% HRmax."
"SIT regimens generally include a lower volume of total exercise compared with HIIT ones as well as longer, lower activity recovery periods and creates a greater homeostatic disturbance."
"Both HIIT and SIT fall into the larger class of interval training."
"Distinction between the two is not always maintained, even in academia."
"Traditional HIIT initially had been designed to be no longer than 20 seconds on with no more than 10 seconds off."
"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."
"HIIT involves exercises performed in repeated quick bursts at maximum or near maximal effort with periods of rest or low activity between bouts. The body significantly recruits anaerobic energy systems (although not completely to the exclusion of aerobic pathways)."
"HIIT workouts provide... improved glucose metabolism."
"HIIT's crucial features of maximal effort, duration, and short rest periods materially differentiate it from being considered a form of cardiovascular exercise."
"HIIT workouts provide improved athletic capacity and condition."
"Though there is no universal HIIT session duration, a HIIT workout typically lasts under 30 minutes in total."