Since this high level of effort can pump up the heart rate, some trainees use HIIT protocols as the cardio component of their exercise routines instead of low intensity steady state training, (LISS) like long runs or cycling.Īgain, HIIT stands for high-intensity interval training, which refers to the short bursts of intense exercise alternated with low-intensity recovery periods that make up the protocol. To be most effective, "Intensity" is the most important part of the HIIT equation-participants should be working near or at peak effort during the intervals, then backing off during the breaks. One consistent thread through any HIIT program, however, is that workouts are composed of short periods of intense work, then a subsequent period of rest or active recovery. Instead, HIIT is more of a framework, through which trainers can build out different routines depending on the equipment on hand, the experience of the participants, and the amount of time and level of difficulty desired. You shouldn't necessarily think about HIIT as being any one style of exercise, like running or weight lifting. HIIT stands for "High Intensity Interval Training" (which makes one of the most popular phrases used to describe it, "HIIT training," totally redundant). Here's what you need to know about HIIT before you go back to the gym for your next workout. Since there seem to be some many different types of training associated with the term, you might be a bit confused about what HIIT actually is, and why the workouts are so popular. The training protocol is “something that's scalable is easier for people to utilize,” Washington says. From running and strength training to rowing and boxing, there's a HIIT workout that will work for you. HIIT sessions are also highly customizable, making them easy to tailor to your personal schedule and preferred training style. You don't need close to an hour for an effective HIIT session even 20 to 30 minutes of focused work can be more than enough for the most well-conditioned exercisers. is a good way to get a bang for your buck, and spend less time,” says Jahkeen Washington, C.P.T., owner of JTW Fit and the Harlem Kettlebell Club. “A lot of people are super busy, and can’t allot an hour in the gym. The main appeal of HIIT for many people is that it's an incredibly versatile format that allows for condensed training times. The acronym is as catchy as any in the workout world, and the protocol is as popular as it is effective-if you've taken any group fitness classes in the recent past, there's a good chance you were doing a HIIT routine (or at least, the coach leading the class thought you were doing a HIIT routine. You might know it better by the shorthand term used by fitness coaches and group training acolytes everywhere: HIIT. doi:10.1519/JSC.HIGH-INTENSITY INTERVAL TRAINING is the clock-centric protocol that allows you to pack a ton of focused exercise attention into a short amount of time. Hamstring myoelectrical activity during three different kettlebell swing exercises. Muscle activation during various hamstring exercises. Mcallister MJ, Hammond KG, Schilling BK, Ferreria LC, Reed JP, Weiss LW. Quadriceps and hamstrings coactivation during common therapeutic exercises.
Balance and Lower Limb Muscle Activation between In-Line and Traditional Lunge Exercises. Marchetti PH, Guiselini MA, Da silva JJ, Tucker R, Behm DG, Brown LE. A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyographic Activity in the Back Squat and Barbell Hip Thrust Exercises. doi:10.1519/JSC.0b013e31824f23adĬontreras B, Vigotsky AD, Schoenfeld BJ, Beardsley C, Cronin J.
Effect of grip width on electromyographic activity during the upright row. Mcallister MJ, Schilling BK, Hammond KG, Weiss LW, Farney TM.
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