HIIT has started to become more popular comporting with MIT, moderate intensity training.
In a study performed on rat where the population is separate into 3 groups; one group train at moderate intensity, the other at high in tensity interval for 13 weeks and a control group which kept sedentary. At the end of the study, result show high intensity interval group show significant increase in capillary density and overall cardiac function. (1)
A HIIT session typically lasts 30 min or less and can consist of a variety of exercises as long as your heart rate stays elevated, which is the goal.
An example of a HIIT session is sprints. For example, they can be done in 30-45 second bouts with 1 minute in between for rest. The participant would continue this for at least for 10 minutes.
In one study that was conducted in rats it was found that HIIT could increase cardiovascular fitness. While HIIT is a helpful tool while training an in experienced athlete may not want to push too hard in order to avoid injury.
HIIT can be helpful in training to switch up a routine, push one's limits, and improve one’s cardiovascular fitness.
Reference:
(1) Verboven, M., Cuypers, A., Deluyker, D., Lambrichts, I., Eijnde, B., Hansen, D., & Bito, V.
(2019). High intensity training improves cardiac function in healthy rats. London: doi:10.1038/s41598-019-42023-1
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