Everything You Need to Know About HIIT
What Is HIIT And Why Is It So Good?
HIIT stands for "high intensity interval training" and is based on an "all-out" effort approach. The intervals range from seconds to several minutes depending on workout intensity. While commonly associated with running or cycling, HIIT can be performed using rowing machines, jump ropes, and other activities.
Parameters to Perform HIIT
Weekly Sessions: Perform 2-3 sessions per week with rest days in between. Recovery is essential since "the correct performance of a HIIT supposes a significant wear" on both body and mind.
Series Duration and Rest: Series length varies from 15-20 seconds to several minutes based on desired intensity. Longer series with lower intensity require shorter breaks.
Number of Repetitions: Higher intensity workouts involve fewer series, while lower intensity allows more repetitions. Extended low-intensity intervals focus on aerobic capacity development.
HIIT Training Benefits
Research demonstrates that two moderate-to-high intensity weekly HIIT sessions match the health benefits of 30-60 minutes daily activity recommended by health organizations for preventing sedentary lifestyle diseases.
Key improvements include:
- Reduction of hyperglycemia and increased oxidative capacity in type 2 diabetes patients
- Improved glycemic control in sedentary adults
- Increased insulin production in type 1 diabetics
- Stimulation of growth hormone production
- Improved VO2 max