Safety training Budget How much money do you think the training will cost? The type of training performed will depend greatly on the budget.
Procedure[ edit ] HIIT exercise sessions generally consist of a warm up periodthen several repetitions of high-intensity exercise separated by medium intensity exercise for recovery, then a cool down period.
The high-intensity exercise should be done at near maximum intensity. The number of repetitions and length of each depends on the exercise, but may be as little as three repetitions with just 20 seconds of intense exercise  The specific exercises performed during the high-intensity portions vary.
Most of the research on HIIT has been done using a cycling ergometer, but other exercises like running, stair climbing and uphill walking can also be effective. Depending on one's level of cardiovascular development, the moderate-level intensity can be as slow as walking A common formula involves a 2: The entire HIIT session may last between four and thirty minutes, meaning that it is considered to be an excellent way to maximize a workout that is limited by time constraints.
Branch[ edit ] Peter Coe regimen[ edit ] A type of high-intensity interval training with short recovery periods was used in the s by the athletics coach Peter Coe when setting sessions for his son Sebastian Coe. The exercise was performed on a mechanically braked cycle ergometer.
Tabata called this the IE1 protocol. Also, only the Tabata group had gained anaerobic capacity benefits. In the original study fromparticipants were disqualified if they could not keep a steady cycling pace of 85RPM for the full 20 seconds of work.
Gibala regimen[ edit ] Professor Martin Gibala and his team at McMaster University in Canada have been researching high-intensity exercise for several years. While still a demanding form of training, this exercise protocol could be used by the general public with nothing more than an average exercise bike.
This was intended as a gentler option for sedentary people who had done no exercise for over a year. Cadets completing the protocol twice a week saw greater improvements in APFT scores than in years past. This was done three times a week for a total of 30 minutes of exercise per week 3 minutes of intense exerciseplus warm-up and recovery time.
Regimen comparison[ edit ] Wood et al. Their conclusion was "HIIT is the recommended routine" but "the magnitude of differences in various parameters between regimens was small; therefore, preference for either modality may be up to the individual".
The study found that seven sessions of HIIT over a 2-week period improved whole body fat oxidation and the capacity for skeletal muscle to oxidize fat in moderately active women. A systematic review of HIIT summarized the results of HIIT on fat loss and stated that HIIT can result in modest reductions of subcutaneous fat in young and healthy individuals, but greater reductions for overweight individuals.
They conclude that the study "suggests a promising alternative to enhance cognition, via short and potent exercise regimens".Find more workouts articles and videos at rutadeltambor.com Find more workouts articles and videos at rutadeltambor.com Store Articles Workout Plans Community.
Jim Stoppani's 5x5+1 Full-Body Program This update to 5x5 training gets an added dose of heavy training to push muscle and strength gains to the next level.
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