High Intensity Interval Training (HIIT) For Cardiovascular StrengthHIIT is a good program to experiment for people who are in good shape. I wouldn't recommend this to anyone new to exercise, or those especially cautious when it comes to their cardiopulmonary system.
Those who cannot do High Intensity Interval Training, can still always make use of interval training with low to moderate intervals while reaping similar benefits, including more endurance strength.
In HIIT, the exerciser performs a high intensity (say an effort of 8-9 on a scale of 10) interval followed by a longer and more moderate interval (more of a 4-6). Again, this is for people who have a strong cardiopulmonary system.
The interval portion of the workout shouldn't be done any more than 12-15 minutes, 2 times a week. Those just starting out with HIIT, might want to experiment with an 8-9 minute routine to experiment.
The principle behind HIIT is to utilize the anaerobic system system, and not just the aerobic system. By using the anerobic system, one can help themselves raise their resting matabolic rate even further--essentially helping the body burn more fat during rest.
One example of Running using HIIT with a "high to moderate" ratio of 1:2 (sprint 30 secs, jog 60 secs):
3-5 minute warm up
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30 seconds sprinting interval
60 seconds light to moderate jog interval
Repeat this interval 8 times for a 12 minute workout
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3-5 minute cool down
Beginners might want to start out with a
safer ratio of 1:3 (sprint 30 secs, jog 90 secs).
Because traditional running isn't for everyone, a HIIT workout can also involve cycling, swimming, hiking (say finding a hill and making that the high intensity portion), jumping rope, the elliptical, etc.
Pros1. HIIT limits the amount of time, creating a quicker workout than most forms of cardio.
It is also done only twice a week max.
2. HIIT is a great tool for athletes and fitness enthusists who feel they've hit a plateau when it comes to fat loss
3. HIIT can be applied to many different forms of exercise.
4. Some studies show that HIIT can burn off more fat than traditional cardio training.
5. HIIT taps into the explosive energy, which might be more appealing than focusing on running marathon-like lengths
Cons1. Some HIIT workouts such as running are very high impact, which isn't suggested to anyone with a history of muscular/skeletal injuries.
2. Any time high intensity and cardio are combined, caution should be taken. This means that all the coventional wisdom and common concerns about staying hydrated and safe are increased with HIIT.
3. Using 85% effort and beyond with cardio can be risky to older exercisers and those with any medical history that prohibits going past 70% of their maximum heart rate or VO2 Max (maximum oxygen consumption)
4. Unless being supervised in some special lab under the care of specialists (think Drago in Rocky IV), no one should be doing HIIT for more than 15 minutes, 2 times a week. For those who like long runs, or the theariputic benefits of a light jog or walk through the woods, or through the park with a friend: this isn't for you.
5. HIIT is very EXHAUSTING when done correctly, which might not be so appealing to some.
Tags: Training Conditioning Exercise Cardio Health Fitness
