So what intensity should you use?… To be “high intensity”, intervals should be at least of 90% of VO2 max (~95% of maximum heart rate). Volume of intervals #1 Interval IntensityĪs you might expect, HIIT workouts are all about intensity.In fact, there are five components that we can adapt to alter both the training effect and purpose of the workout. One advantage of HIIT training is the level of adaptability. Of specific importance for endurance athletes is the way HIIT training improves exercise performance, decreases carbohydrate oxidation at sub-maximal intensities (below VO2max), and increases fat oxidation (Westgarth-Taylor et al., 1997). Improved endurance exercise performance.Greater speed, or power output, at lactate threshold and VO₂max.Improved neuromuscular co-ordination and efficiency.Increased aerobic and anaerobic energy production.HIIT sessions improve fitness in several ways, including: In fact, research indicates that among well-trained endurance athletes, it may be the best approach to bring about further improvements in aerobic fitness (Acevado and Goldfarb, 1989 Billat et al., 1999 Stepto et al., 1999). Importantly, it can produce additional improvements-in aerobic and anaerobic metabolism-beyond those gained through basic aerobic fitness training. Put simply, if you wish to achieve your maximum potential, then high intensity interval training should feature in your training schedule. HIIT training is a key training method for endurance athletes. ![]()
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