HIIT is an abbreviation for "High-Intensity Interval Training", which refers to a training technique that combines hard efforts with short rest periods. The term "HIIT training" is a colloquial term for HIIT training sessions. However, pronouncing all the words in the acronym would result in cumbersome redundancy ("high intensity interval training").
HIIT sessions have proven to be one of the most effective (and time-efficient) methods of improving endurance, burning calories, and improving overall fitness. Some HIIT workouts can be completed in just four minutes.
Since 2014, the American College of Sports Medicine has ranked high-intensity interval training among the top fitness trends. The rapid increase in popularity is primarily due to the fact that HIIT solves people's desire for the best possible results in as little time as possible.
But do not make mistakes, this kind of training is not easy. HIIT works only when you push out of your comfort zone, so training is often uncomfortably difficult. However, it is an effective workout style that offers more fitness benefits than traditional cardio fitness training.
How does HIIT training work?
All HIIT workouts are based on the same premise. Training intervals are performed for a period of at least 80 percent of your maximum heart rate, followed by a recovery interval during which you rest or perform a low-intensity activity such as exercise. B. Walking. When you push your body this way, your energy systems turn on a high gear to produce the energy your body needs for performance.
The anaerobic energy system uses stored energy to facilitate high intensity training. You can maintain the maximum workload for about 10 seconds and the moderately high workload for 2 to 3 minutes. Fatigue sets in when you continue to work with a high percentage of your maximum and eventually you feel the dreaded burning sensation in your working muscles.
The aerobic system sets a high gear between sets. This system uses oxygen to create a source of energy for low intensity activities for long periods of time such as walking or jogging. However, it also replenishes the depleted fuel consumed during anaerobic activities, allowing you to recover and continue several sets of intense exercise.
Read more about how our body produces energy.
HIIT's power-on and power-off structure allows you to work for a longer period of time (all your sets together) with almost maximum effort than would otherwise be possible and offers many benefits that are not reproducible with other types of training.
Conditioning benefits of the HIIT training
HIIT workouts have been found to produce the same or greater improvement in aerobic endurance as cardio workouts, which can take up to ten times longer. They also enhance the anaerobic energy system that delays the onset of fatigue and muscle burning during maximum effort activities.
Dr. Izumi Tabata noted that a 4-minute workout with 8 sets of 20 seconds at maximum capacity and 10 seconds pause increased aerobic power by 14.5 percent and anaerobic performance by 28 percent, while a 60-minute cardio workout increased aerobic performance 15 percent improved only 9 percent. Many other studies show similar improvements that are summarized in this meta-analysis.
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