Almost everyone and his mother has just heard about high intensity interval training or HIIT. HIIT has been found to several advantages over other forms of exercise to have, because both fat and maintaining muscle mass. It seems that everyone has on that bandwagon and regularly talk about HIIT train, as 40 minutes or so of HIIT and so on do. The problem is that most people who claim to do HIIT are not. A quick note: the person you did HIIT, you would not be able to do much less 40 20 minutes of!
Many, if not most people seem to be confused with regular interval HIIT. HIIT is in fact a form of interval training, but not all interval training is HIIT. Simply put: interval training is a different intensities within the same training, where you alternate a low intensity attack with a higher intensity attack. This is the General type of interval training, but it isn’t HIIT training people. HIIT training is a low intensity / no intensity attack took turns with a maximum intensity attack. I mean maximum 100% effort, which of course can reach no more than 20-30 seconds at a time.
There are different ways of performing HIIT, but all have in common, that and what do most people think that they do for HIIT is really just old old fashioned interval training. For example, recently I have 4 minutes walking on a treadmill 3,5 km/h an hour followed by 1 minute run 8.5 km/h (what pretty fast pace for my short legs!) and repeat the cycle 5 times, which meant that I run a 1:4 / go did, that lasted about 30 minutes including warm up and warm down. Was the HIIT? No, it wasn’t. It was interval training, training is more effective and productive, but it’s not HIIT.
There are many ways to update HIIT training Tabata logs (the most intense form of HIIT), only last 4-5 minutes for other versions can. For example, my current HIIT Protocol goes so: after a short warm-up – 5 minutes or so on the treadmill – I will a stair stepper motors to use type machine and is reduced to 1 minute intensity followed by 30 seconds all out and try again. I’ll do that for 10 minutes, which is literally everything, what, which I can’t stand. If I say “all out”, that I my 100% intensity, held back, as fast and as hard as my legs myself, can move like say nothing to a full Sprint on a track.
I like the Stair Stepper, because it not impactive for the joints is and it’s easy to speed up and slow down quickly, but there are many ways to do HIIT workouts. But the fact is, most people who claim to do HIIT… Another important point is that HIIT is not for everyone. It requires a higher level of fitness, and many people are better off starting with different interval programs similar to how what I above, vs. wrote HIIT. And all too often done or in combination with other types of high-intensity (E.g., weight lifting, etc.) HIIT can and is about education and lead or as James Krieger includes in his excellent review below on the subject of injuries
“HIIT carries a higher risk of injury and is physically and mentally demanding, making low and medium intensity, continuous exercise the best choice for individuals who are unmotivated or contraindicated for high-intensity exercise.”
Not gloss over this part.
Personally, I do HIIT workouts not more then once a week, if you with strength training and is usually the interval training, outlined above, or something, how to do it, and keep the HIIT once per week, as well as the hybrid training program that I developed is very taxing and intense. I will also time out from the HIIT take, for a time, and add it for a couple of months back. Remember, the realities of the HIIT workouts above.