For example, if you performed eight 30-second sprints, that would amount to a total sprint time of 4 minutes. Why it works: The intermittent pattern means you are able to complete more time exercising at high intensity, compared to exercising continuously. The basic premise of HIIT is that the brief rests allow your heart rate to slow and your lactic acid levels to fall, so you are able to recover enough to complete the next high-intensity work interval. How HIIT works: During the high intensity intervals your heart rate shoots up, as does the production of lactic acid (the stuff associated with muscle burn and fatigue). This on-off cycle is repeated several times and a workout can last anywhere from just 4 minutes to 30 minutes, or more. HIIT is a form of interval training that involves alternating between short bouts of high-intensity exercise and recovery periods of less intense exercise or rest. But what is HIIT, and why exactly should you do it? Here’s what you need to know. ![]() From high-tech group classes with inspiring instructors to at-home circuit workouts, HIIT is everywhere. ![]() Today, you’re as likely to find it in a chic, boutique studio as you are in a barebones, stripped-back CrossFit gym. HIIT is no longer the preserve of elite athletes. The only thing new about HIIT is the scientific interest it has garnered in the last two decades, which has led to a towering pile of research into this unique form of training. More than a hundred years old, elite athletes have been using some iteration of HIIT to improve their performance since before Fleming accidentally discovered penicillin. Yet this trendy, most modern of workouts, is anything but. It’s the cool kid of the exercise universe. High-intensity interval training, aka HIIT.
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