PT Personal Trainers

HIIT, fashion or efficacy?

HIIT is a training method that involves high intensity training series, followed by varied recovery times, mainly boosting metabolism and maximizing oxygen intake.

High intensity means your heart rate will reach from 85% to 100% of the maximum range during training.

 During the rest period, your heart rate should be between 40% and 50% of the maximum range.

Aspects of HIIT

During periods of high intensity training, the body undergoes an oxygen deficit and needs to regain its level.

It is this excess post-exercise oxygen consumption (EPOC) that boosts metabolism and results in 6% -15% more calories burned compared to an aerobic workout.

HIIT positive aspects

• decreased blood pressure

• improving cardiovascular health

• Insulin sensitivity stimulus that helps exercise muscles use glucose readily to obtain fuel to produce energy

• improving cholesterol levels

Physiological changes of HIIT

• The effect of metabolic improvement may be due to the recruitment of both fibers (I, II) leading to increased glycogen consumption during exercise.

• Studies have shown significant decreases in blood glucose after 24 hours of a HIIT.

• The physiological adaptations and benefits of HIIT will depend heavily on the intensity and duration of the training time.


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Text by Edgar Ribeiro.