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High intensity interval training (HIIT) is a form of exercise that involves short bursts of activity followed by periods of rest or low-intensity activity. The idea behind HIIT is that you increase the heart rate for short intervals of time (intensity between 80 and 90%), and then reduce the intensity of the exercise to a more sustainable level (active recovery).
Interval training is one of the most effective methods for improving cardio power and how you can use it to achieve optimal results. It is an ideal way to improve cardiovascular conditioning. It also burns calories quickly and can be used to burn fat and lose weight.
The main benefit of HIIT is its ability to increase your VO2 max, or your maximum oxygen-carrying capacity. The VO2max is one of the best indicators of overall health and cardiovascular power, which is one of the main keys for athletic performance in endurance sports.
The most common form of HIIT is Tabata, which involves eight sets of 20-second exercises followed by 10 seconds of rest. This method stimulates both aerobic and anaerobic systems.
High intensity interval training for beginners
If you’re new to HIIT, you should start with shorter workouts. For example, if you’re on a stationary bike, you can do short sprints of 10-30 seconds, followed by 10-30 seconds of easy cycling. The goal is to gradually increase exertion and recover for shorter periods of time. For your first few HIIT workouts, you should aim for a 1-to-1 ratio.
HIIT is designed to push your body beyond its comfort zone. As you progress, you’ll be able to increase your intensity as your endurance increases. Do this workout 2-3 times a week.
High intensity interval training for athletic performance
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