High Intensity Interval Training (HIIT)

High Intensity Interval Training (HIIT)

1. Can be used for aerobic and anaerobic training

2. Periods of work interspersed with recovery periods

3. 4 main variables

   • Duration of work interval
   • Intensity or speed of work interval
   • Duration of recovery interval
   • Number of work intervals and recovery intervals

4. Short intervals of maximum intensity exercise followed by recovery interval of low to moderate intensity exercise

5. Work interval is anaerobic, recovery period is aerobic

6. Pushing body to the max during work intervals increases amount of calories you burn

7. Improves fat burning potential, glucose metabolism, and both aerobic and anaerobic endurance

8. Variations of HIIT

   • Different numbers of high intensity work intervals and low intensity recovery intervals
   • Different lengths of time for the work and recovery intervals
   • Different exercise intensity for the recovery interval (low or medium intensity)

9. If training aerobically, lactic acid can be produced as a bi-product

10. PC (phosphocreatine) used to recycle ATP (adenosine triphosphate)

11. Uses ATP-PC within first 10 seconds

    • Anaerobic glycolytic (lactic acid) for up to 3 mins, peaking at 1 min
      • Aerobic system for 3+ mins