Category: Family

Enhance endurance for high-intensity interval training (HIIT)

Enhance endurance for high-intensity interval training (HIIT)

WORKOUTS Mar 24, Higb-intensity by Lionel Staff. High protein diet and metabolism Inyerval Google Scholar Landen Micronutrient interactions, Hiam Enhancw, Voisin S, Jacques M, Lamon S, Eynon N. Comparison of anaerobic speed reserve and maximal aerobic speed methods to prescribe short format high-intensity interval training. What is best practice for training intensity and duration distribution in endurance athletes. Michael A.

High Intensity Traiinng Training Enhane is becoming traiinng increasingly popular way enduracne perform High protein diet and metabolism ebdurance, and for good reason. Recent research suggests interval training ensurance aerobic fitness to a high-intenisty extent nedurance traditional High protein diet and metabolism cardio High-intenaityand it also results in greater sndurance burning and body (HIIT) reduction.

HIIT is also a great way to improve running trsining for endurance athletes looking to get faster. Before we Cooking with fresh herbs and spices, we need to step back and define HIIT and Enzymes for carbohydrate digestion it high-intensigy traditional SSC.

A high-intensiyy example of HIIT cardio is running for sndurance minute on ehdurance treadmill and walking for 30 seconds. Tralning combination jnterval typically performed for min.

From a physiological standpoint, the primary difference between these two types of traiing is muscle activation. Mental health utilizes larger Body composition analysis equipment and High-intensityy of intfrval larger high-inensity compared Enhance endurance for high-intensity interval training (HIIT) High-Quality Citrus Concentrate. This results intervxl greater levels of lactic acid build-up and biochemical changes in the muscle high-intnesity signal certain fat interfal hormones to be High protein diet and metabolism.

The fat burning hormones highi-ntensity as a Enhance endurance for high-intensity interval training (HIIT) of HIIT are in stark contrast to the fat preserving, muscle burning, hormones namely cortisol that are released in higher amount during SSC.

Clearly this series of physiological events favors HIIT as a great form of cardio for fat loss. Switching gears — how about endurance performance and HIIT? Even the most novice endurance athlete understands that to be faster in your race you have to train faster in your prep. I think we can all agree that makes sense.

So on the surface HIIT would seem to make a lot of sense for any endurance athlete looking to go faster. However, this is only partially true. Novice and even intermediate level endurance athletes need to be sure they build their aerobic fitness base first before HIIT is integrated as a training modality for building speed.

Building an aerobic base is done by more traditional SSC. Failing to base build first, and implementing HIIT training too soon, results in progressing into anaerobic metabolism too quickly i.

Aerobic base building through SSC not only will aid in developing aerobic fitness, but also helps in preparing the body for more vigorous exercise to come, orthopedically speaking.

In short, HIIT is a more favorable form of cardio when performed for more of a general fitness purpose as well as body fat reduction. That said, endurance athletes should proceed with caution when implementing HIIT into their training plans. If not done properly, injury can occur due to overuse and performance can suffer.

Even the words Sandwich Generation make it sound daunting to stay healthy and fit. To some. All Rights Reserved. September 20, What is High Intensity Interval Training?

Build a Base Novice and even intermediate level endurance athletes need to be sure they build their aerobic fitness base first before HIIT is integrated as a training modality for building speed.

Trending Posts. Read More ». How to Maximize the Benefits of Weight Loss Medication with Exercise December 5, Class Schedule About Us Who We Are Blog Gallery Contact Class Schedule About Us Who We Are Blog Gallery Contact.

About Us.

: Enhance endurance for high-intensity interval training (HIIT)

HIIT: High Intensity Interval Training

This includes application of the method in relatively inactive individuals, older adults, or a rehabilitative context in patients with specific conditions [ 13 , 14 , 15 ]. Early proponents saw value in the approach as compared to traditional continuous training.

This has coincided with considerable interest in the topic from an applied perspective, as evidenced by annual worldwide surveys of fitness trends [ 18 , 19 ]. This article offers a brief a perspective on the topic of interval training for performance and health.

Specific issues that are considered include the optimal intensity distribution and type of interval training in highly trained athletes [ 30 ] and interval training strategies to increase cardiorespiratory fitness with a focus on individuals who are apparently healthy.

An important issue that impacts the discussion of interval training in both a performance and health context is the lack of standardized terminology.

A fundamental three-domain classification scheme is common in a performance context Fig. This characterization is based on indicators that mark the transitions between moderate, heavy, and severe exercise intensity [ 22 , 31 , 32 ].

The first lactate threshold or gas exchange threshold GET commonly denotes the boundary between moderate and heavy domains. Other indicators that denote the boundary between the heavy and severe domains include the second lactate threshold, maximal lactate steady state MLSS or the lactate turnpoint [ 33 , 34 ].

A conceptual framework for application of interval training in performance and health contexts. Beyond the well-accepted three-domain framework, greater nuance is often sought for exercise prescription in high-level or elite sport.

Many such models have been proposed for endurance training, including those comprised of five [ 23 , 36 ], six [ 21 ], or seven [ 37 ] distinct zones.

We have included six zones by way of example in Fig. In a health context, the basic intensity classifications of aerobic physical activity by authoritative agencies, including the World Health Organization WHO , are light, moderate, and vigorous [ 25 ].

These three categories are typically distinguished by indicators based on metabolic equivalents METs or RPE on a point scale. The ACSM includes the additional categories of very light and near-maximal to maximal, with corresponding relative and absolute thresholds that fall below and above, respectively, the other three categories Fig.

There is no common definition of the term HIIT despite its widespread use. As recently highlighted and discussed by others [ 38 ], this creates confusion and interpretational challenges.

We contend that in a performance context, HIIT can be characterized as intermittent bouts performed above the heavy-intensity domain. As noted, this is demarcated by indicators that primarily include the critical power or critical speed, or other indices, including the second lactate threshold, MLSS, or lactate turnpoint.

The relatively high work rate required precludes sustained efforts and thus an intermittent approach permits greater time to be accumulated at the desired work rate [ 35 ]. HIIT is even less well defined in a health context. As the field has evolved, so too has the terminology, and efforts have been made to distinguish responses to different types of interval training.

Building on this framework and broadening it to include multiple indicators as opposed to a single metric, we contend that HIIT can be characterized as intermittent bouts performed above moderate intensity. Simplified depiction of sample high-intensity interval training HIIT and sprint interval training SIT protocols with reference to thresholds demarcated in common domain-based training models and physical activity and exercise intensity classifications [ 22 , 24 , 25 , 26 , 31 , 32 ].

Icons made by Prosymbols Premium top left and Freepik middle and bottom left from Flatiron www. RPE is a particularly useful indicator of HIIT intensity, including for its convenience and wide applicability, although this marker also has limitations, especially when interval work bouts are quite brief and performed at very high intensities.

The conceptual framework proposed here also does not preclude the application of physiological thresholds or performance-based indicators of HIIT in other contexts such as training studies that are focused on health-related responses. Despite this, the best Kenyan marathon runners in the world are reported to follow a threshold training distribution during the specific preparatory phase leading into marathon competition [ 51 , 52 ], which may be particular to the physiological demands of marathon racing [ 37 , 51 ].

Elite swimmers may also follow threshold training distributions as interval training makes up most daily sessions. A greater amount of interval training is likely used in swimming because most training sessions are supervised, it allows more athletes to be accommodated in a limited pool space, and the orthopedic stress associated with swimming is less than with running [ 6 , 53 ].

There is likely no single optimal training intensity distribution for all endurance sports and events, but rather determination of the optimal individualized and sport-specific periodization of intensity distribution may be the next step in this field.

Future work should examine this periodization of training intensity distribution as it relates to highly trained or elite endurance performance across different events. The optimal type of HIIT to enhance endurance performance in highly trained athletes who have little room for additional physiological improvement is still unclear.

A seminal study by Billat et al. Nevertheless, Rønnestad et al. While this type of high-volume repeated, short-interval training has been used for decades [ 2 ], it may not be commonly employed in endurance training programs [ 4 , 7 , 37 , 74 ], and thus might represent a stimulus for further performance enhancement in this population.

Of interest, the sessional RPE was similar across conditions, demonstrating the feasibility of this approach for elevating the metabolic stimulus of these longer-interval sessions [ 76 ].

Finally, SIT is a relatively understudied technique that may improve endurance performance in athletes with little room for further adaptation [ 77 , 78 , 79 ]. Runners often use short sprints or strides following warm-up or at the end of workouts with the intention of training high-velocity movement patterns but not accumulating fatigue [ 37 ].

Importantly, durability, or the time of onset and magnitude of deterioration in physiological performance characteristics during prolonged exercise, may be a critical predictor of performance in endurance sport [ 80 , 81 , 82 ].

Almquist et al. However, as the addition of maximal-intensity intervals with the maintenance of typical training load is a technique used to drive underperformance overreaching [ 83 ], this type of training should be considered in the context of the desired training-intensity distribution and overall training load, and not simply prescribed in addition to regular training.

As such, with appropriate programming, all-out sprint intervals may represent an effective method for further performance enhancement in highly trained and elite athletes [ 88 ]. Interventional training studies involving highly trained athletes are limited, and as such, our understanding of optimal HIIT or SIT prescription for endurance performance is based largely on what is commonly practiced.

Recent studies by Rønnestad et al. are a reminder of the feasibility and utility of performing randomized controlled training studies in elite participants [ 73 , 76 ]. Further experimental investigations are required to determine ideal interval types for performance enhancement in this population.

There are very few studies on highly trained or elite female athletes, and given that sex differences could affect the response to interval training [ 89 ], it is also imperative that more female athletes be included in future research of this kind.

Randomized controlled trials considering the interaction between exercise intensity and exercise amount typically determined by estimated energy expended have suggested that intensity is the strongest driver of the increase in cardiorespiratory fitness [ 93 , 94 , 95 ], but such trials have involved continuous exercise interventions.

Such comparisons are usually based on some measure or estimate of total energy expenditure e. The most comprehensive study to date of the cardiorespiratory response to HIIT and MICT matched for estimated energy expenditure is Generation [ 96 ].

The increase in peak heart rate after 1, 3, and 5 years of the interventions was higher in HIIT compared to MICT and the combined group.

Systematic reviews and meta-analyses based on these smaller, shorter studies have concluded that HIIT can elicit increases in cardiorespiratory fitness comparable to MICT despite a lower total exercise volume [ 97 , 98 ], and the increase in cardiorespiratory fitness is greater after HIIT compared to MICT when exercise volume is matched [ 98 , 99 ].

Our focus here is on people who are apparently healthy, but systematic reviews and meta-analyses including individuals with cardiovascular disease [ 41 , ], hypertension [ ], and type 2 diabetes [ ] have also concluded that the increase in cardiorespiratory fitness after HIIT is superior to MICT when total work is matched.

Such findings are not universal [ , ], and a recent review [ ] highlighted methodological concerns with many comparative studies in this field. The main concerns are related to research design limitations and an unclear risk of bias owing to poor reporting quality in studies comparing interval and continuous training.

These authors also noted that such shortcomings are not unique to the field of interval training, and they emphasized that the best practices outlined in their review [ ] are applicable to all disciplines within exercise and sports medicine research.

Irrespective of how HIIT compares to MICT, and specific details on the most appropriate way to make such comparisons, an important question that warrants further investigation is whether simple, practical applications of interval training constitute a sufficient stimulus to increase cardiorespiratory fitness and in turn reduce the risk for morbidity and mortality.

Many of these studies have employed SIT as commonly understood and defined here, but there are examples of less intense HIIT protocols that elicit similar responses over the short term [ , ]. The precise mechanisms remain to be elucidated but seemingly include an enhanced capacity for skeletal muscle oxygen diffusing capacity and oxygen utilization, as well as potentially augmented central delivery of oxygen [ 29 ].

The methodological, risk of bias, and reporting quality concerns noted above apply similarly to this research, and studies to date involve a relatively small number of participants and may be underpowered to assess meaningful differences in specific outcomes.

Additional work is warranted to advance this area. Another emerging area of interest is the potential to employ preoperative HIIT as a strategy to improve cardiorespiratory fitness and improve surgical outcomes.

A recent systematic review and meta-analysis [ ] considered randomized clinical trials and prospective cohort studies with HIIT protocols in adult patients undergoing major surgery. The analysis showed a high degree of heterogeneity in study outcomes and an overall low risk of bias.

These findings suggest that preoperative HIIT may improve cardiorespiratory fitness and reduce postoperative complications. Another recent systematic review and meta-analysis provided further support for HIIT in the clinical management of important cardiometabolic health risk factors in addition to cardiorespiratory fitness e.

Improvements were also observed in parameters of body composition, lipids, fasting insulin, and anti-inflammatory changes via reductions in high-sensitivity C-reactive protein.

Some have questioned whether HIIT is a feasible option to improve health [ ]. There is a tendency in such critiques to position HIIT as requiring a level of effort that is unpalatable or potentially unsafe for most people [ ]. The potential benefit of even small amounts of vigorous physical activity on health was recently shown by Stamatakis et al.

VILPA refers to brief intermittent bursts of vigorous-intensity physical activity embedded into everyday life rather than performed as structured leisure time exercise, such as stair climbing or carrying children or groceries for short distances [ ].

The median duration of 4. These findings highlight the potential value of brief and sporadic bouts of physical activity of higher intensity, performed outside the structured exercise domain, for promoting health.

The authors concluded that future trials and device-based cohort studies should investigate the potential of VILPA as a time-efficient and potentially effective intervention for physically inactive and unfit adults. HIIT is a common component in the training prescription for high-level athletes.

The potential application of HIIT for health in less trained individuals is also not novel but is becoming increasingly recognized. In an endurance sport context, there is little question that HIIT is an essential component of a comprehensive training program, but the specific training intensity distribution and optimal types of interval training sessions to enhance performance are still unclear.

It is likely that the optimal training intensity distribution will vary by sport and by the individual athlete, and this also needs to be periodized across a macrocycle.

HIIT optimization is an area of research that may enhance current endurance sport performance, with several emerging techniques showing promise for improving performance in highly trained and elite athletes. HIIT optimization is also required in a health context. Given the strong, inverse relationship between cardiorespiratory fitness and morbidity and mortality, research is warranted to identify the most effective HIIT strategies in various populations using robust study designs.

The mechanistic basis of HIIT responses, and why the method may facilitate greater improvements specific to performance and health markers, is beyond the scope of this review but also warrants further investigation. This includes the fundamental question of whether differential responses between HIIT and MICT are related to the intrinsic alternating pattern of higher- and lower-intensity efforts or mainly the higher-intensity work per se.

Some research shows that HIIT can elicit larger improvements in selected physiological markers related to oxygen delivery and utilization as compared to a matched volume of MICT [ , , ].

Most of this work has employed active but not well-trained individuals, and the physiological basis of responsiveness in highly trained individuals who already have a well-developed capacity for aerobic energy metabolism is likely different [ , ].

Fox EL, Bartels RL, Billings CE, Mathews DK, Bason R, Webb WM. Intensity and distance of interval training programs and changes in aerobic power. Med Sci Sports Exerc.

CAS Google Scholar. Billat VL. Interval training for performance: a scientific and empirical practice. Sports Med. Article CAS PubMed Google Scholar. Hawley JA, Myburgh KH, Noakes TD, Dennis SC.

Training techniques to improve fatigue resistance and enhance endurance performance. J Sports Sci. Casado A, González-Mohíno F, González-Ravé JM, Foster C. Training periodization, methods, intensity distribution, and volume in highly trained and elite distance runners: a systematic review.

Int J Sports Physiol Perform. Article PubMed Google Scholar. Leo P, Spragg J, Simon D, Lawley JS, Mujika I. Training characteristics and power profile of professional U23 cyclists throughout a competitive season.

Article Google Scholar. Hellard P, Avalos-Fernandes M, Lefort G, Pla R, Mujika I, Toussaint JF, et al. Front Physiol. Fiskerstrand Å, Seiler KS.

Training and performance characteristics among Norwegian international rowers — Scand J Med Sci Sports. Torvik P-Ø, Solli GS, Sandbakk Ø. The training characteristics of world-class male long-distance cross-country skiers.

Front Sports Act Living. Billat VL, Slawinski J, Bocquet V, Demarle A, Lafitte L, Chassaing P, et al. Intermittent runs at the velocity associated with maximal oxygen uptake enables subjects to remain at maximal oxygen uptake for a longer time than intense but submaximal runs. Eur J Appl Physiol Occup Physiol.

Article CAS Google Scholar. Laursen PB, Jenkins DG. The scientific basis for high-intensity interval training. Foster C, Casado A, Esteve-Lanao J, Haugen T, Seiler S.

Polarized training is optimal for endurance athletes. Aubry A, Hausswirth C, Louis J, Coutts AJ, Le Meur Y.

Functional overreaching: the key to peak performance during the taper? Smodlaka VN. Interval training in rehabilitation medicine. Arch Phys Med Rehabil. CAS PubMed Google Scholar. Kavanagh T, Shepard RJ. Conditioning of postcoronary patients: comparison of continuous and interval training.

Kavanagh T. A conditioning program for the elderly. Can Fam Physician. CAS PubMed PubMed Central Google Scholar. Gibala MJ, Little JP, Macdonald MJ, Hawley JA. Physiological adaptations to low-volume, high-intensity interval training in health and disease.

J Physiol. Article CAS PubMed PubMed Central Google Scholar. Sabag A, Little JP, Johnson NA. Low-volume high-intensity interval training for cardiometabolic health. Thompson WR. Worldwide survey of fitness trends for ACSMs Health Fit J. Kercher VM, Kercher K, Levy P, Bennion T, Alexander C, Amaral PC, et al.

Seiler S. What is best practice for training intensity and duration distribution in endurance athletes? Casado A, Foster C, Bakken M, Tjelta LI. Int J Environ Res Public Health. Jones AM, Vanhatalo A, Burnley M, Morton RH, Poole DC.

Critical power: implications for determination of V O 2max and exercise tolerance. Jamnick NA, Pettitt RW, Granata C, Pyne DB, Bishop DJ. An examination and critique of current methods to determine exercise intensity.

Sports medicine. Berlin: Springer; Google Scholar. Garber CE, Blissmer B, Deschenes MR, Franklin BA, Lamonte MJ, Lee IM, et al. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise.

Bull FC, Al-Ansari SS, Biddle S, Borodulin K, Buman MP, Cardon G, et al. World Health Organization guidelines on physical activity and sedentary behaviour. Br J Sports Med. American College of Sports Medicine. Liguori G, Yuri F, Fountaine C, Roy BA, editors. Philadelphia: Wolters Kluwer; Parolin ML, Chesley A, Matsos MP, Spriet LL, Jones NL, Heigenhauser GJ, et al.

Regulation of skeletal muscle glycogen phosphorylase and PDH during maximal intermittent exercise. Am J Physiol Endocrinol Metab. Gibala MJ, Little JP. Physiological basis of brief vigorous exercise to improve health.

Gibala MJ, MacInnis MJ. Physiological basis of brief, intense interval training to enhance maximal oxygen uptake: a mini-review. Am J Physiol Cell Physiol. Mckay AKA, Stellingwerff T, Smith ES, Martin DT, Goosey-tolfrey VL, Sheppard J, et al.

Defining training and performance caliber: a participant classification framework. Jones AM, Doust JH. Limitations to submaximal exercise performance. In: Eston R, Reilly T, editors. Kinanthropometry and exercise physiology laboratory manual: tests, procedures and data.

Poole DC, Burnley M, Vanhatalo A, Rossiter HB, Jones AM. Critical power: an important fatigue threshold in exercise physiology. Smith CGM, Jones AM. The relationship between critical velocity, maximal lactate steady-state velocity and lactate turnpoint velocity in runners.

Eur J Appl Physiol. Iannetta D, Ingram CP, Keir DA, Murias JM. Methodological reconciliation of CP and MLSS and their agreement with the maximal metabolic steady state. Hill DW, Poole DC, Smith JC.

The relationship between power and the time to achieve V O 2max. PubMed Google Scholar. Stephen S. What is best practice for training intensity and duration distribution in endurance athletes.

Haugen T, Sandbakk Ø, Seiler S, Tønnessen E. The training characteristics of world-class distance runners: an integration of scientific literature and results-proven practice. Sports Med Open. Ekkekakis P, Hartman ME, Ladwig MA.

A methodological checklist for studies of pleasure and enjoyment responses to high-intensity interval training: part II. Intensity, timing of assessments, data modeling, and interpretation.

J Sport Exerc Psychol. Buchheit M, Laursen PB. High-intensity interval training, solutions to the programming puzzle: Part I: cardiopulmonary emphasis. Gibala MJ, McGee SL. Metabolic adaptations to short-term high-intensity interval training: a little pain for a lot of gain?

Four variables you can manipulate when designing your interval training program include:. Build the number of repetitions over time.

To improve, increase intensity or duration, but not both at the same time. Make any changes slowly over a period of time. Beginners should start with short intervals under 30 seconds , fewer repeats, and more rest.

Elite athletes can up the intensity, time, and frequency of training. Few athletes benefit from performing intervals more than two times per week. With aerobic interval workouts, you alternate between moderate- to high-intensity exercise work intervals with a recovery interval.

Aim for a recovery effort that brings your heart rate down to to bpm during the rest interval. You can use any cardio activity, such as running, walking, cycling, elliptical trainer, etc.

The workout can be as short as 10 minutes after a warm up of at least 5 minutes or can be as long as 60 minutes for those who are advanced. Beginners may use shorter work intervals and longer recovery intervals.

As fitness improves, the work and recovery intervals can be adjusted so the work intervals are longer as much as 10 minutes and the recovery intervals shorter such as 2 minutes. Here is a typical AIT workout:.

You can do aerobic interval workouts two or more times per week. You can use any cardio activity, such as running or cycling, that can bring your heart rate up to the anaerobic zone.

These workouts are usually shorter because they are so intense, often just 20 minutes after a warm up. The rest interval is usually twice as long as the work interval, such as 30 seconds of sprinting followed by 1 minute of recovery.

The warm up should be longer than with less intense intervals, in the range of 10 to 15 minutes. Due to the intensity, allow 24 to 48 hours of recovery between HIIT workouts. An example of an anaerobic interval workout:. Interval training can spice up your workouts and lead to better fitness and performance.

Add a couple of interval workouts to your weekly schedule and allow time in between to recover. Hoyt T. Skeletal muscle benefits of endurance training: Mitochondrial adaptations.

AMAA J. Kortianou EA, Nasis IG, Spetsioti ST, Daskalakis AM, Vogiatzis I. Effectiveness of interval exercise training in patients with COPD. Cardiopulm Phys Ther J. Maillard F, Pereira B, Boisseau N.

Effect of high-intensity interval training on total, abdominal and visceral fat Mmass: A meta-analysis. Sports Med. By Elizabeth Quinn, MS Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Traditional cardio is still effective for improving cardiovascular endurance, but may not be as effective for burning calories or boosting metabolism.

When compared to traditional resistance training, HIIT workouts focus on cardiovascular endurance rather than building muscle mass although there may be a strength component in some HIIT workouts.

As mentioned above one of the most critical things that consistent HIIT workouts can do for the body is cause cardiovascular adaptations that can be markers of improved health.

An improved heart recovery rate is one of the most apparent changes. this is the rate at which the heart rate returns to resting levels after exercise and is an important indicator of good cardiovascular health.

One other vascular change that HIIT can have a positive impact on is endothelial function. The endothelium is the inner lining of blood vessels and is responsible for constriction and enlargement of the blood vessels and thus plays a large role in blood pressure.

Exercise can improve endothelial function and lead to improved overall health. Cardio-focused : These workouts involve exercises like running, cycling, rowing, or jumping jacks, performed at a high intensity for short periods followed by rest or low-intensity periods.

Strength-focused : These workouts combine strength or resistance training exercises, like squats, lunges, and push-ups, with periods of high-intensity cardio. Mixed : These workouts combine both cardio and strength training exercises into one workout. Tabata : This workout involves 20 seconds of high-intensity exercise followed by 10 seconds of rest, repeated for eight rounds.

AMRAP : AMRAP is an acronym that stands for As Many Rounds As Possible of a set of exercises in a specific time period. EMOM : EMOM is another acronym and stands for Every Minute On the Minute. This workout involves performing a set of exercises every minute on the minute for a specific time period.

There are many variations of these workouts and you can customize them to fit your fitness level and goals. The key is to work at a high intensity and challenge yourself during each workout. To get you started, here are two HIIT workouts - one focused on strength and one focused on cardio:.

It really can be as simple as that but remember to start slow and gradually increase the intensity as you get stronger and always seek a physician's advice before starting any fitness program. With HIIT, you can achieve your fitness goals while saving time and having fun.

And when you get a degree in exercise science from Lionel University , you learn how to design any type of fitness program, including HIIT programming. Further, the doors to fitness job opportunities are wide open.

High-Intensity Intervals vs. Endurance Training What are VO2max workouts? Lisbôa FD, Salvador AF, Raimundo JAG, Pereira KL, De Aguiar RA, Caputo F. Article CAS PubMed Google Scholar Gibala MJ, MacInnis MJ. What is High Intensity Interval Training? It is deemed critical for success in sports and events such as middle- and long-distance running [ 2 , 4 ], cycling [ 5 ], swimming [ 6 ], rowing [ 7 ], and cross-country skiing [ 8 ]. Suggesting, an increased ability to sustain higher work intensities.
HIIT Workout for Endurance - Brutal 30 Minute Home Cardio & Toning | Fitness Blender

Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content.

Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content.

List of Partners vendors. By Elizabeth Quinn, MS Elizabeth Quinn, MS. Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics.

Learn about our editorial process. Learn more. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research.

Content is reviewed before publication and upon substantial updates. Reviewed by Heather Black, CPT. Learn about our Review Board. Table of Contents View All. Table of Contents.

Interval Training. Building a Workout. Aerobic Training. Anaerobic Training. HIIT Sprint Interval Workout. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.

Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. See Our Editorial Process.

Meet Our Review Board. Share Feedback. Was this page helpful? Thanks for your feedback! What is your feedback? We achieve this by breaking up the workout into several small high-intensity intervals. By using this approach you can train harder, and spend more time at higher intensities, compared with continuous training.

As a result, HIIT workouts provide a much better training stimulus and generate greater training adaptations. Another advantage is we see very rapid results.

In fact, just a few sessions of HIIT training can yield substantial improvements in several factors related to health, fitness, endurance and exercise performance. HIIT is highly beneficial to fitness enthusiasts, where it maximizes cardiovascular fitness and calorie expenditure in a minimal time period.

HIIT training is a key training method for endurance athletes. Put simply, if you wish to achieve your maximum potential, then high intensity interval training should feature in your training schedule.

Importantly, it can produce additional improvements—in aerobic and anaerobic metabolism—beyond those gained through basic aerobic fitness training. In fact, research indicates that among well-trained endurance athletes, it may be the best approach to bring about further improvements in aerobic fitness Acevado and Goldfarb, ; Billat et al.

Of specific importance for endurance athletes is the way HIIT training improves exercise performance, decreases carbohydrate oxidation at sub-maximal intensities below VO2max , and increases fat oxidation Westgarth-Taylor et al.

One advantage of HIIT training is the level of adaptability. In fact, there are five components that we can adapt to alter both the training effect and purpose of the workout. So what intensity should you use? As an example, this would be somewhere between 10km and 5km running pace for many runners.

There is actually a very wide range of intensities that we can use: stretching from just below VO2 max intensity, right up to maximal sprint intensity.

The training benefit from these sessions varies depending on the intensity used during these intervals:. The interval duration can vary from short sprints seconds , to longer intervals minutes. The length of the recovery interval largely depends on the intensity and duration of the work interval.

As you might expect, the more intense the interval, the longer the recovery period will need to be. In the same way that interval intensity and duration vary significantly, there can be great variability in the length of recovery:. The key factor here is: the recovery must be long enough to allow you to maintain the target interval intensity.

The length of the recovery also affects the overall training effect. For instance, during some workouts we keep the recovery shorter, to improve muscular endurance, aerobic capacity, or anaerobic endurance.

First, the recovery intensity affects the intensity of work intervals. In this way, recoveries must be easy enough for you to recover so you can maintain the intensity of the intervals.

When you increase the intensity of the recovery, you increase the average intensity of the workout. In contrast, having a complete rest between intervals reduces the average intensity of the workout. Third, an active recovery can be beneficial during HIIT workouts. And may enhance the rate of recovery between intervals.

The key point here is: when we adjust the recovery intensity, this affects the average intensity of the workout and the interval intensity. This is important when the focus is on developing aerobic conditioning and muscular endurance.

Clearly the training volume is a key factor for training adaptations. And HIIT training is no different. However, this depends on the intensity of the intervals and purpose of the training session. For instance, sub-maximal HIIT intervals allow a much larger training volume than sprint intervals, because of the lower intensity.

As an example, a well-conditioned endurance runner might complete 30minutes of submaximal intervals 6 x 5minute 10k pace intervals. In contrast, the same athlete might only complete 2minutes of maximal hill sprints 10 x 12 second hill sprints. However, from an endurance training perspective, we can typically divide these into three intensity levels:.

This type of training is essential for athletes competing in endurance events. So, runners competing in events of 5k or longer, cyclists competing in events like 10mile or 40K time trials, cross-country skiers, triathletes and duathletes. So why is this important? By doing this, you can complete a greater amount of HIIT compared with VO2max, or sprint intervals.

Research Zuniga et al. In fact, training volume is a key factor in developing both muscular endurance, aerobic conditioning and lactate threshold.

Another advantage is an increased work to rest ratio. This raises the average intensity of the workout—a combination of the work interval and the rest interval. So, even with the recoveries, the average intensity of this session would be above lactate threshold intensity for many athletes.

Training at these intensities is more effective at increasing VO2 max than lower intensities, including the lactate threshold intensity Gormley et al.

Research indicates the improvements in VO2max relate to increased stroke volume of the heart Helgerud et al. In addition, submaximal HIIT appears to increase cardiac efficiency and the maximal mitochondrial capacity of the heart Hafstad et al. Besides improvements in VO2max, these intensities appear to be important for improved endurance exercise performance.

Importantly, it can also lower blood lactate concentrations at submaximal intensities. In fact, research has demonstrated that training at these intensities allows athletes to race at faster speeds, or power outputs, without increasing blood lactate concentrations.

Interestingly, these improvements occur independently of any changes in VO2max Acevado and Goldfarb ; Londere Suggesting, an increased ability to sustain higher work intensities.

Training in this way places a powerful stimulus on both maximal aerobic power and lactate threshold. We know from research that running efficiency improves at the intensities used during training.

This is backed by research which found continuous distance running training, and long interval training, improved running economy at speeds used during training. In comparison, shorter intervals, run at faster speeds, did not appear to have a significant effect on running efficiency at slower speeds Franch et al.

However, as you will discover later in this article: new research has found sprint intervals are effective at improving running efficiency. This reduces the workload of individual muscle fibers and improves fatigue resistance. Research in cyclists Stepto et al. This agrees with research looking at endurance runners, which found that optimum interval training intensity should be around, or slightly above, target race intensity.

We have seen similar performance benefits with rowers Driller et al. In this study, researchers found that using 8 x 2. In order to maximise the benefits of submaximal HIIT training, recovery periods should relatively short—ideally with a work to rest ratio of around — Gosselin et al.

It also appears that active recoveries are more effective than passive recoveries Menzies et al. As you can see, this allows a significant amount of training time to at near VO2max intensity.

At the same time we increase the average intensity, because of the short active recoveries. What are VO2max workouts? Compared with Submaximal intervals, the work rate is higher.

Research has established that training at this intensity produces a potent training stimulus Little et al. In fact, the training adaptation to this intensity is quick—often athletes achieve improvements after just weeks. Research in runners has found VO2max intervals referred to as vVO2max intervals can improve running performance, VO2max, the velocity at the lactate threshold vLT , running economy, vVO2max and neuromuscular co-ordination Esfarjani and Laursen, ; Dendai et al.

In another study, vVO2max training improved m running performance, m performance, the velocity at OBLA onset of blood lactate accumulation , running economy, and vVO2max in a group of well-trained runners Dendai et al.

Similar results have been seen in cyclists. With cycling, we set training intensity to the power output that corresponds with VO2max, rather than the velocity at VO2 max.

They based the interval duration on the percentage of the time the cyclists could sustain P max. In another study, shorter duration Pmax intervals x 60s at Pmax, 75 second recoveries also proved to be a potent stimulus for improving exercise performance.

The researchers also observed increased mitochondrial function within the muscle Little et al. Researchers have often used a percentage of the time that athletes can sustain VO2max Tmax to determine the interval duration. That said, shorter duration intervals also produce a powerful training stimulus.

If you ever need to slow down and take a longer break than is allowed in the video, just hit pause and give yourself a chance to catch your breath. How often should I do high intensity interval training workouts?

The high impact nature of these routines makes them a type of training that you want to use relatively sparingly. Two to three times a week is ideal. It is best to save this kind of training for days where your schedule is truly too packed to spend a full minutes in the gym.

Sustained endurance cardio would be a better option on those days where you are looking for a break from HIIT routines; minutes of a walk, light jog, elliptical or swimming session are all good examples of complimentary alternatives.

How many calories does this Fitness Blender workout burn? In the 30 minutes of this routine, you are looking at burning around calories.

This Plant-based eating guidance workout Thermogenic boost for weight loss short bouts of high itnerval intervals in order to help you burn fat and increase your endurance in as little time hlgh-intensity possible. The exercises are a blend of ihterval cardio, rndurance toning moves, Herbal energy supplements plyometrics. Hormonal balance of this combination this routine would be great for performance enhancement for an athlete of any sport, or for someone who just wants to train like an athlete. HIIT routines are known for being intense, and busy people are gravitating toward them because research keeps showing that these brief workouts are a great way to get maximum calorie burn and a metabolism boost that lasts up to 48 hours after you have finished exercising. Our HIIT video is not for beginners — these exercises are high impact and strenuous and the routine is long, particularly considering how intense the moves are.


#1 HIIT Exercise That Burns the MOST Body Fat

Author: Meztigor

3 thoughts on “Enhance endurance for high-intensity interval training (HIIT)

Leave a comment

Yours email will be published. Important fields a marked *

Design by