High Intensity Interval Training for fitness

High Intensity Interval Training (HIIT)[edit]

High Intensity Interval Training consists of repeated, short bursts of exercise, completed at a high level of intensity. These sets of intense activity are followed by a predetermined time of rest or low intensity activity.^[22] Studies have shown that exercising at a higher intensity has increased cardiac benefits for humans, compared to when exercising at a low or moderate level.^[23] Research into the benefits of HIIT have revealed that it can be very successful for reducing fat, especially around the abdominal region. Furthermore, when compared to continuous moderate exercise, HIIT burns more calories and increases the amount of fat burned after exercise has finished.^[24] Lack of time is one of the main reasons stated for not exercising. HIIT is a great alternative for those people. It is much quicker than conventional workouts

Cardiovascular capacity can be measured using VO2 max, a measure of the amount of oxygen the body can uptake and utilize.^[26] Cardiorespiratory training involves movement that increases the heart rate to improve the body's oxygen consumption. This form of exercise is an important part of all training regiments ranging from professional athletes to the everyday person. Also, it helps increase stamina.

Examples are:

Jogging – Running at a steady and gentle pace. This form of exercise is great for maintaining weight.
Elliptical Training – This is a stationary exercise machine used to perform walking, or running without causing excessive stress on the joints. This form of exercise is perfect for people with achy hips, knees and ankles.
Walking – Moving at a fairly regular pace for a short, medium or long distance.
Treadmill training – Many treadmills have programs set up that offers a numerous amount of different workout plans. One effective cardiovascular activity would be to switch between running and walking. Typically warm up first by walking and then switch off between walking for three minutes and running for three minutes.
Swimming – Using the arms and legs to keep oneself afloat and moving either forwards or backwards. This is a good full body exercise for those who are looking to strengthen their core while improving cardiovascular endurance.
Cycling – Riding a bicycle typically involves longer distances than walking or jogging. This is another low stress exercise on the joints and is great for improving leg strength.^[27]