Professional athletes use a sports training tactic widely known as interval training or HIIT training (high intensity interval training) is . However, we are just beginning to see and hear more about it and why it’s such a vial piece of their training regimen.
Here’s a brief description of what interval training is and why it’s the most important thing you should be adding to your fitness routine in 2018.
What is HIIT Interval Training?
We describe interval training as aerobic training which utilizes different intervals that rotate from high to low in a specific pattern. When implementing an interval training workout in your fitness routine you will add intervals, or changes in intensity which rotate between high and low intensities to increase the overall output during a training session.
What does a basic interval training session consist of? Interval training consists of different intervals or intensity levels in a single session. You will rotate between the high intensity level, which will increase your heart rate while working, to a lower intensity level which will decrease the intensity and allow your heart rate to recover and come down.
These intervals can this can range from seconds higher speed to minutes. A sample of this is a simple 45-60 second faster interval or higher elevation climb to a 3 minute push just depending on your heart rate and breath rate.
Depending on your experience, goals, and physical ability you will want to discuss interval training with your medical provider prior to beginning.
Why is Interval Fitness Training Beneficial?
There are many benefits to adding interval training to your fitness routine. From performance improvements to physiological improvements, most individuals will see any one or many of these benefits with the regular use of interval training. Benefits may include:
- Increased utilization of fat as an energy source
- Improved heart strength
- Increased caloric burn
- Improved recovery
- Improved performance
- Increased speed
- Improved overall endurance
Increased efficiency in the cardiovascular system is a functional and most important benefit of utilizing high-intensity intervals. The effects that this single benefit has on the rest of your body and the overall efficiency that is gained over time.
In your workouts you will begin to recover more efficiently from your workouts. This is one way to know that your aerobic endurance is improving. It is also can in the improved tolerance and recovery from lactic acid build-up.
As you continue to train utilizing interval training, you will also begin to see an improvement in your metabolism and an increase in your overall caloric burn during exercise and after.
3 Tips For HIIT or Interval Cardio
It is also important to remember that the most important thing when adding any new component to your fitness regimen is your safety. Below are a few tips to remember as you begin developing your routine:
- #1 Always warm-up prior to your workouts
- #2 Start slow, build your repetitions and intervals over time
- #3 Intensity doesn’t always mean that you must increase your speed. You can use other variables such as incline, resistance and increased duration to increase and improve your intensity.
Our M3 Team of experts explain the importance of this tactic based on the from the peer-reviewed study, “Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercising in women,” which can be found at: https://www.ncbi.nlm.nih.gov/m/pubmed/17170203/
To learn more about interval training and how you may benefit from adding it to your fitness routine, go to www.mindmusclememory.com
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Heart Rate Trackers are great for tracking your heart rate and recover post workout!