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.
Text by Edgar Ribeiro.