High Intensity Interval Training HIIT Tabata and Wingate. To run HIIT intervals requires a longer stride length, so other modes, such as a stationary bike may be more appropriate. HIIT can be highly effective training, but involves a risk of injury. HIIT has been shown to improve aerobic capacity in untrained and moderately active individuals more quickly than Continuous Moderate Exercise, as well as having potential benefits for highly trained athletes. HIIT has also been shown to reduce body fat in untrained people more effectively than Continuous Moderate Exercise. However, there is no evidence to suggest that HIIT can replace other forms of training for endurance races. High Intensity Interval Training HIIT uses repeated short periods of very intense cardiovascular exercise separated by lower intensity recoveries. Ive found the Stryd estimate of power output is the best approach to gauging effort during HIIT, though Moxy can provide some interesting insight from Muscle Oxygen Saturation. Contents. 1 What is HIIT High Intensity Interval Training is a form of Interval Training using short intervals of 1. VO2max1. High Intensity Interval Training, abbreviated to HIIT or HIT, is sometimes called High Intensity Intermittent Exercise2 or Sprint Training3. HIIT Recommendations. Below are my recommendations based on my interpretation of the available evidence. These recommendations for incorporating HIIT in your training depend on your current fitness goals. Ease into HIIT gently, following Safe Speedwork recommendations. For sedentary people, HIIT is probably more effective in building initial fitness than Continuous Moderate Exercise. Flight Simulator X Serial Key Free Download more. Three sessions per week of Wingate HIIT on a stationary bike should provide an improvement in fitness for a modest time commitment. Using Win. Tab style HIIT may produce similar benefits for a lower time commitment. For people looking to lose weight, HIIT will probably produce a greater reduction in body fat than Continuous Moderate Exercise. Three sessions per week of Wingate HIIT on a stationary bike should help with Weight Loss and appetite control. The HIIT could be combined with other forms of exercise on the other days, which may further improve weight loss. HIIT probably more effective than Continuous Moderate Exercise at improving insulin sensitivity. Recreationally active people looking for rounded fitness may benefit from including HIIT in their overall training program. Adding 1 3 sessions per week of Wingate or Win. Tab HIIT on a stationary bike should provide an improvement in fitness. Athletes focused on improving their performance in endurance races lasting less than an hour will probably benefit from replacing some of their training load with a combination of both traditional HIIT and shorter Wingate or Win. Tab style HIIT. Up to one traditional HIIT or 1 3 shorter HIIT sessions could be included in a weekly training routine. Care should be taken to increase Training Load slowly with the additional HIIT and try to avoid increasing Training Monotony. The traditional HIIT should be performed by running on a track or other outdoor location. For the shorter HIIT, a stationary bike probably has a lower injury risk, but the additional benefits of outdoor running may outweigh the additional injury risk. High Intensity Interval Training Program For Beginners' title='High Intensity Interval Training Program For Beginners' />However, the fast paces of the shorter HIIT should be introduced gradually, building up the pace over a number of workouts. There is no direct evidence to indicate if HIIT will help athletes focused on improving their performance in events lasting longer than an hour. However, it seems reasonable that HIIT would provide some benefits. Train on your own terms You should know how to write your own training programs without depending on anyone else. Heres how to do it. The Best Powerlifting Routine for Beginners. In the last three years, Ive spent my fair share of time on internet strength training forums. One thing has become. Refine Method is New Yorks smartest workout. We offer highintensity, fullbody circuit training small group classes as well as personal training. Including 1 or 2 Wingate or Win. Tab HIIT sessions per week may be appropriate. Windows Xp 64 Bits Pt Br Download Iso more. As noted in the prior bullet point for shorter duration athletes, care should be taken to monitor Training Load and Training Monotony. As with athletes focusing on events lasting less than an hour, the stationary bike has the lowest injury risk, but there may be benefits to other training modes. However, athletes competing in longer duration events typically dont have the same need for the very high paces that are sometimes seen at the end of shorter events. There is no evidence to suggest that HIIT can be used to replace Continuous Moderate Exercise such as the Long Run that is a core part of endurance training. Astrology Program'>Astrology Program. Incorporating HIIT In Your Training Regime. High Intensity Interval Training Program For Beginners' title='High Intensity Interval Training Program For Beginners' />Disadvantages of high intensity interval training Posted in Cardio Tags cardio, disadvantages, high intensity interval training, hiit, program, running. High intensity interval training is one of the most effective and efficient workouts you can do. Heres how to make sure youre doing it properly. Here are some suggestions for adding HIIT to your training. These are not hard and fast rules, as there is a lot of individual variability. HIIT sessions should be considered hard workouts, so dont try to replace easy or rest days with HIIT while leaving your hard training as is. If your existing training is not already structured around hard days interspersed with rest days, then HIIT should be distributed through the week and you should take it easier on other days. If you are already structuring your workouts around hard days, you should replace a hard workout with HIIT rather than adding to your workload. Monitoring your Training Monotony may help prevent Overtraining. If youre looking to increase your training load, then HIIT may be an option. I would recommend starting off by replacing a hard workout with HIIT, then adding the original workload back over time. Remember that it can take several weeks for the additional fatigue to manifest itself, as fatigue builds up over a remarkably long time. One approach to using HIIT to increase your workload would be to incorporate a HIIT workout with a moderate length long run. Theres not much evidence to know the optimum approach, or how this might change the effectiveness of HIIT. It seems likely that the HIIT would create additional fatigue and Glycogen Depletion, which would make the run seem much longer than the distance would suggest. For instance, a 1. HIIT and 1. 0 miles. The exact details are going to be quite individual, so experiment based on feeling. Another way of increasing your training load via HIIT would be to use the HIIT workout as a second workout on a hard day. This may be of particular value if youre only running 3 4 days per week as I recommend. Types of HIITThere are various different protocols for performing HIIT. While the Tabata is probably the most widely recognized name in HIIT, it is one of the least studied and the least used. Tabata. Main article Tabata. The Tabata workout is one of the best known protocols for HIIT and consists of 7 8 repeats of 2. VO2max with 1. 0 seconds rest. The number of repetitions is defined by how long the required intensity can be maintained. An athlete should be able to complete 7 8 intervals if 9 can be performed, the intensity is increased. However, few people actually follow the Tabata protocol because it requires specialist equipment to measure VO2max, then calculate 1. VO2max workload that should be used. In practice, most people do what I call the Win. Tab workout see below. Wingate. This style of HIIT is based around the Wingate test, which is used to measure peak anaerobic power and anaerobic capacity4. The Wingate HIIT uses 3. Win. Tab Tabata style WingateMost athletes that use the Tabata workout do not use the 1. VO2max intensity, but rather the Wingate style all out intensity. Because the intensity is not fixed, the Win. Tab normally has 8 repetitions of 2. Warmup, rather than the variable number of repetitions of the original Tabata protocol. Hill. Tab. Because the Win.