"The method thereby relies on 'the anaerobic energy releasing system almost maximally'."
A comprehensive guide to HIIT workouts, including types of exercises and intensity levels.
Definition of HIIT: HIIT stands for High-Intensity Interval Training, which is a type of exercise that combines short bursts of high-intensity exercise with periods of rest or low-intensity exercise.
Benefits of HIIT: This topic explains the health benefits of HIIT workouts, including improved cardiovascular health, weight loss, and increased metabolism.
Types of HIIT exercises: This topic covers different types of exercises used in HIIT workouts, such as sprinting, jump squats, and burpees.
Interval Timing: This topic explains what interval timing is and how it is used during HIIT workouts to optimize results.
Frequency of HIIT workouts: This topic covers how often HIIT workouts should be done, and how much rest should be taken between workouts.
Equipment needed: This topic lists the types of equipment that can be used during HIIT workouts, including dumbbells, resistance bands, and weight machines.
Proper Form and Technique: This topic covers the correct form and technique for performing different HIIT exercises to avoid injury.
Warming up and cooling down: This topic explains the importance of warming up and cooling down before and after HIIT workouts to prevent injury and reduce muscle soreness.
Nutrition and HIIT: This topic covers the importance of proper nutrition and hydration when performing HIIT workouts.
Progressive Overload: This topic covers the concept of progressive overload, which involves gradually increasing the intensity and volume of HIIT workouts over time to improve fitness and strength.
Modifications for injuries or limitations: This topic provides modifications for individuals with injuries or limitations, allowing them to still participate in HIIT workouts while avoiding further injury.
How to measure progress: This topic covers different ways to measure progress during HIIT workouts, such as tracking heart rate, time, distance, or weight lifted.
Safety Guidelines: This topic covers general safety guidelines for HIIT workouts, such as consulting with a physician before starting, listening to your body, and avoiding over-training.
Preparation for HIIT workouts: This topic covers how to prepare for HIIT workouts, including selecting appropriate clothing, gear, and finding a suitable workout area.
Tabata Training: Tabata Training is a high-intensity interval training (HIIT) method that involves alternating between 20 seconds of intense exercise and 10 seconds of rest for a total of 4 minutes.
Little Method: The Little Method is a high-intensity interval training (HIIT) protocol that involves short bouts of maximal effort exercises followed by periods of complete rest.
Gibala Method: The Gibala Method is a time-efficient high-intensity interval training (HIIT) approach that combines short bursts of intense exercise with periods of recovery.
HIFT Tabata: HIFT Tabata is a specific form of High-Intensity Functional Training (HIFT) that follows the Tabata protocol, consisting of 20 seconds of intense exercise alternated with 10 seconds of rest.
C25K: C25K, also known as Couch to 5K, is a training program designed to help beginners gradually progress from a sedentary lifestyle to running a 5K distance.
30-30 Intervals: 30-30 intervals are a type of High-Intensity Interval Training (HIIT) where participants alternate between 30 seconds of high-intensity exercise and 30 seconds of rest or low-intensity exercise.
Bodyweight Circuits: Bodyweight circuits are a form of high-intensity interval training (HIIT) that involves a series of exercises using only the body's own weight as resistance.
Plyometric Workouts: Plyometric workouts involve explosive movements and jumping exercises that aim to improve power, speed, and agility.
Sprint Intervals: Sprint intervals refer to short bursts of maximal effort running or cycling alternated with periods of rest or low-intensity exercise, aiming to enhance cardiovascular fitness and speed.
Wingate Method: The Wingate method is a high-intensity interval training (HIIT) workout that involves short bursts of maximum effort cycling or sprinting, combined with periods of rest, to improve anaerobic performance and enhance overall cardiovascular fitness.
Bassett and Howley Method: The Bassett and Howley Method is a formula used to estimate an individual's maximal oxygen consumption (VO2 max) through submaximal exercise testing.
Timed Intervals: Timed intervals refer to structured exercise sessions that alternate periods of high-intensity exercise with periods of active recovery or rest, aimed at improving cardiovascular fitness and overall physical performance.
Pyramid Training: Pyramid training refers to a workout technique where sets of exercises are progressively increased in intensity or duration and then decreased back down, resembling the shape of a pyramid.
Drop Sets: Drop sets is a training technique where an individual performs a set of exercises at a heavy weight, then immediately reduces the weight and continues performing the same exercise until failure.
Fartlek Training: Fartlek training is a form of HIIT workout that involves alternating between periods of intense effort and recovery based on varying speeds and distances.
"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."