HIIT Workouts for Women. HIIT stands for high-intensity interval training, also known as a burst and recovery cycle. In standard HIIT, very high-intensity anaerobic eruptions of movement are paired with low-effort, rest intervals. This type of exercise offers powerful intensity to improve cardiorespiratory and muscular fitness, but it doesn’t stop there.

HIIT Workouts for Women, High Intensity Interval Training

HIIT rewards the body in many ways, including boosting athletic performance, improving overall health, and providing many of the other weight loss and wellness benefits seen with traditional steady-state endurance training. HIIT protocols have also been shown to increase glucose metabolism, an important component in energy use as well as fat burning.

Sound too good to be true? It’s not, really, because the trade-off is that HIIT requires maximal effort you will be performing really hard work to short bursts of time with minimal rest between. You will definitely earn every rest period you get. HIIT sessions can vary in length from 4 to 45 minutes, and although this may seem out of reach for some, it isn’t because high-intensity interval training can be performed in so many ways. It can be customized to meet you at your current fitness level and help you achieve the results you are looking for.

Variety of HIIT options, including several ways to build up to working harder and harder over time in each burst and recovery cycle. You can use both body weight and equipment in the exercises, as well as a variety of interval timing protocols. The exercises and workouts in this book include safe and effective movements in a format that is right of your level of fitness.

For sports women rewards the body in many ways, including boosting athletic performance

Several years, research has consistently shown that interval training increases overall levels of fitness and burns more calories over a short period of time as compared with steady-state aerobic exercise. In the past, the traditional approach to interval training typically consisted of cardio workouts that alternated steady-state exercise with higher workloads (intervals) for short periods and provided positive recovery periods in a variety of time frames.

Example, in the traditional interval approach, you determine the length and speed of each high-intensity interval based on how you feel that day. After warming up, you might increase the intensity for 30 seconds and then resume your normal aerobic pace. The next burst of more intense activity may last 2 to 3 minutes. The intensity and how often you change or add an interval and for how long are largely determined by you.

This personally established approach to interval training is referred to as discontinuous interval training because, unless otherwise specified, the approach to each interval and recovery period is neither systematic nor controlled. Such an approach to interval training is useful, because it offers exercisers the flexibility to intersperse harder bouts of discontinuous loads of high-intensity movements with lower-intensity recovery periods and helps improve anaerobic as well as aerobic capacity, but in much longer training sessions with much lower microbursts of intensity.

However, unlike HIIT, traditional discontinuous interval training does not consist of precise, specific time frames in which to perform the higher-intensity workloads and is not necessarily systematic.

In the HIIT protocols presented the interval ratios are clearly prescribed, detailed, and specific. Additionally, the concept of negative recovery is a major difference between the more random approach of discontinuous interval training and HIIT. Because of the negative aspect of recovery in precise ratios.

Is harder and can yield greater training results

Research has demonstrated the effectiveness of HIIT protocols by contrasting them with steady state endurance, or aerobic, exercise. To appreciate the power of HIIT, it’s important to understand the difference between steady-state, aerobic endurance activities and high-intensity exercise.

Increased rate and efficiency of oxygen and fuel getting into muscle

Steady state aerobic activity, or endurance exercise, is simply a form of cardio exercise paced at a continuous, steady rate. This can be defined as exercise performed continuously, such as walking or running for at least 20 minutes at a pace at which oxygen supply meets oxygen demand; the heart rate stays at a constant pace and you do not become breathless.

During a HIIT protocol, on the other hand, you vary your energy output and become breathless or close to it short periods of time.

O2 max is also considered the body’s upper limit for consuming and distributing oxygen for the purpose of energy production and is considered a good predictor of exercise performance. O2 max is considered the gold standard for determining peak power output, or the maximal physical work capacity a person is capable of. Most healthy people, the O2 max during a steady-state workout is somewhere between 50 and 70 percent.

The rate of oxygen consumption increases as the level of intensity increases example, from rest to easy, from easy to difficult, and from difficult to maximal effort.

The aerobic system is a bit slower than the anaerobic system because it relies on circulation to transport oxygen to working muscles before creating ATP. When the exercise intensity is aerobic, it is below the lactate threshold or the level at which lactate accumulation does not overwhelm the body’s ability to remove it, also referred to as OBLA, or the onset of blood lactate accumulation, and you are able to speak during exercise.

However, the further away you get from aerobic activity and the closer you get to anaerobic activity, the closer you get to the lactate threshold, at which point speaking is much more difficult.

Example, if you were walking your dog at a comfortable pace, you would be in an aerobic state: contented, but your heart rate is elevated. You may break a sweat, and your body is definitely warmer than it would be at rest. However, if that dog’s leash broke and you suddenly found yourself chasing the dog for 10 city blocks, your body would need to make fuel to meet this suddenly much greater energy need.

It would do so through the anaerobic energy process. This process is very efficient at creating energy muscles at this level of performance, but it also releases chemical by products that are limiting factors when it comes to exercise performance.

When the chemicals (lactate and lactic acid) enter the bloodstream, they change the pH balance of the blood, slow down aerobic enzyme production, and make you feel really tired. This breakpoint where the blood lactate levels rise sharply signifies a significant shift from aerobic to anaerobic energy production.

Once the body is unable to clear the lactate, it feels very uncomfortable, and the muscles and lungs may experience burning sensations that make breathing at a controlled rate and continuing exercise more difficult.

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