I believe in High Intensity Interval Training (HIIT). I believe in it's efficiency in developing a number of physical attributes such as cardiovascular endurance, muscular endurance and lactate tolerance. Here's a round up of why I choose HIIT over long duration work.
A HIIT session may be the longest you'll go at such a high tempo. If we look at the standard Tabata workout, 160 seconds are spent working at a vicious, fast passé exercise such as sprinting on a spin bike, Kettle Bell Swings or the dreaded Burpees. Only 80 seconds are spent resting. The specificity to fighters working the rounds or a Rugby player ready to burst for the tri line is phenomenal.
This high intensity will result in your heart being elevated immensely throughout the full round. This is a cardiovascular demand that is not required during long distance events. However endurance athletes may still benefit from interval training. Interval training improves lactic threshold which means that it'll take longer to build that horrific thigh burn you get whilst hitting the road.
Long distance exercise is okay on a lighter scale but elite endurance athletes have a low life expectancy. This is due to cardiac scaring of the right ventricle. The cause of this misfortune comes about when the left ventricle over develops and causes a stretch on the right ventricle.
In body composition, HIIT is king of cardio. If you want to tone up, you must be burning more calories than you are consuming. This includes outside the gym as well as in. HIIT raises your metabolism. You can be burning calories for several hours after a workout.
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