HIIT
HIIT ( High Intensity Interval Training ) is a fitness exercise technique involving alternating high-intensity anaerobic exercise for a limited time (e.g. 20s) with low-intensity aerobic exercise or complete rest for a limited time (e.g. 10s).
HIIT training can be applied to a number of different exercises or sports, e.g. jumping rope, cycling, running, skating, swimming, a set of exercises (squats, push-ups), etc.
Doing HIIT[edit | edit source]
HIIT training begins with a 5-minute warm-up , which is followed by the HIIT training itself, which includes several repeated high-intensity exercises interrupted by low-intensity exercises or pauses, and finally comes the part of cooling down the body, the so-called cool-down .
The high-intensity part of training requires maximum performance, it should be done at 85-90% of the maximum heart rate, the "resting" part at 40-50% of the heart rate [1]. The number of cycles and the length of the entire training is based on individual possibilities.
A typical HIIT training schedule is a 2:1 ratio between high intensity exercise time and recovery time. For example, 30-40 seconds of jump squats interspersed with 15-20 seconds of slow jogging in place.
Tabata[edit | edit source]
It is an exercise method founded by the Japanese professor Izumi Tabata during his research in 1996. It was found that 20s of strenuous cycling alternated with 10s of slow cycling[2] for 4 minutes provides the same VO2 max value (maximum oxygen utilization - what the greater the VO2 max, the fitter and more persistent the athlete is due to higher oxygen utilization) as cardio training of a lower intensity performed for 45 minutes 4 days a week.
Today, tabata refers to a way of doing HIIT training with 20 seconds of high intensity exercise and 10 seconds of low intensity exercise.
Benefits of HIIT[edit | edit source]
It is proven that HIIT training offers many benefits in the area of weight loss, improvement of physical condition and the body organism. HIIT improves:
- Cardiovascular system - an increase in the value of VO2 max was found both in patients with ischemic heart disease and in healthy individuals [3]
- Abdominal and visceral fat reduction – significant reduction in visceral and abdominal fat has been confirmed in 39 studies involving over 600 participants
- Brain activity - a higher cognitive function of the brain was found in children practicing HIIT [4]
- Insulin resistance
- Blood pressure and cholesterol
Links[edit | edit source]
Related articles[edit | edit source]
External links[edit | edit source]
Used literature[edit | edit source]
SEAN, Bartram. Idiot's Guides: High Intensity Interval Training. 1. edition. DK Publishing, 2015. ISBN 9781615647477.
SEAN, Bartram. High-Intensity Interval Training for Women: Burn More Fat in Less Time with HIIT Workouts You Can Do Anywhere. 1. edition. DK Publishing, 2015. ISBN 9781465435354.
Reference[edit | edit source]
- ↑ JOYCE S, Ramos. , et al. The Impact of High-Intensity Interval Training Versus Moderate-Intensity Continuous Training on Vascular Function: a Systematic Review and Meta-Analysis. Sports Medicine. 2015, y. 45, vol. 5, p. 679-92, ISSN 1179-2035.
- ↑ ROZENZWEIG, Fara. Active [online]. [cit. 2017-12-16]. <https://www.active.com/fitness/articles/what-is-tabata-training>.
- ↑ MILANOVIC, Zoran. , et al. Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials. Sports Medicine. 2015, y. 45, vol. 10, p. 1469-81, ISSN 1179-2035.
- ↑ MOREAU, David. eLIFE [online]. [cit. 2017-12-16]. <https://elifesciences.org/articles/25062>.
