It’s a level of efficiency even a German would envy. Though less well researched, this rising star of the fitness firmament is an all-in-one, time-efficient strategy that builds aerobic and anaerobic fitness, including muscular strength, power, and endurance. Also known as high-intensity circuit training (HICT), it consists of whole body, multi-joint exercises (e.g. Cardio HIIT is best for improving cardiorespiratory fitness (VO2 max). Activities include running, cycling, swimming, and rowing. HIIT can be applied to just about any kind of cardiovascular activity that allows you to safely perform intense bursts of exercise. However, HIIT can be broadly broken down into two main categories: There are an endless number of different HIIT workouts. This is important because higher intensity exercise is thought to elicit greater responses at the cellular and molecular levels, which lead to large improvements in fitness and accompanying health enhancing benefits. That’s a lot longer than you could ever sprint continuously. For example, if you performed eight 30-second sprints, that would amount to a total sprint time of 4 minutes. The intermittent pattern of HIIT means you are able to complete more time exercising at high intensity, compared to exercising continuously. The basic premise of HIIT is that the brief rests allow your heart rate to slow and your lactic acid levels to fall, so you are able to recover enough to complete the next high-intensity work interval. 6ĭuring the high intensity intervals your heart rate shoots up, as does the production of lactic acid (the stuff associated with muscle burn and fatigue). 5 On the Ratings of Perceived Exertion (RPE), a scale of 1 – 10 of how difficult exercise feels to you, high-intensity intervals are performed at RPE 7 or higher. The bouts of high-intensity exercise are performed at 80% of maximum heart rate (MHR) or above.
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