High Intensity Interval Training – what’s that all about?

High Intensity Interval Training – what’s that all about?

Add some HIIT to your workout or call it High Intensity Interval Training

What are the benefits?

It has three three key benefits:

it can increase your aerobic capacity faster than at a lower intensitycan improve your lactate thresholdand may improve your insulin sensitivity, and as a result store more glucose in muscles

And as a plus, you can start High Intensity Interval Training almost everywhere. You even don’t need any equipment.

You should follow a few ‘rules’ with regard to the work and rest periods:

The shorter the interval (or work period), the harder you are able to work. With short intervals, you probably can work close to maximum effort. But with longer intervals, you won’t be able to maintain maximum effort.The same with shorter rest periods, it increases difficulty.Think of ratios with High Intensity Interval Training. A 1:1 ratio (20 seconds work : 20 seconds rest), or a 2:1 ratio (60 seconds work : 30 seconds rest)

A beginner HIIT routine can be (1:2)

60 seconds work (at 70% effort; push yourself, don’t exhaust yourself)120 seconds active rest (work at 50% effort; keep moving)repeat 5 times, then take 120 seconds restrepeat the whole 3-4 times

After a while you come to intermediate (1:1)

10 seconds work – 10 seconds rest20 seconds work – 20 seconds rest30 seconds work – 30 seconds rest20 seconds work – 20 seconds rest10 seconds work – 180 seconds restrepeat the whole 4 times

And when your ready, go to the advanced High Intensity Interval Training workout routine

20 seconds work – 10 seconds restrepeat 6-8 timesrest 180 seconds

This is a great chance to experiment with different cardio workout to find which exercises you enjoy most, because it has not to do with what you do, but how you do it.