It also makes your body a furnace of a fat burner. Research showsdepending on how fit you are when you begin, HIIT can boost your VO2 max how much oxygen you can use up to 46 percent in 24 weeks increase your stroke volume how much blood your heart pumps out per beat by 10 percent after eight weeks of training, and significantly lower your resting heart rate. In other words, busting out two minutes of really hard running can give you the same fitness benefits as slogging through 30 minutes at a steady, moderate pace. Researchers found that just two minutes of sprint interval training in this case, four second max-effort sprints followed by four and a half minutes of recovery for a total of 20 minutes improved mitochondrial function-when your cells can change fuel to energy quickly, a benchmark for good health and exercise performance-just as well as 30 minutes of moderate exercise in a group of active men and women.
New studies on the benefits of HIIT make the news on a regular basis. In other cases, such as high-intensity sprints, you want each effort to be done at max, so you need to let your body fully recover for four or five minutes between bouts. Circuit diagrams of sinewave inverter diagram base website And because your heart rate stays elevated during the recovery periods, your aerobic energy system gets a training benefit, as well. Short intervals are usually paired with equally short or even shorter recovery periods so your body can adapt to repeated maximal efforts. How much recovery you take between intervals depends on your goals. How hard is hard? That depends on the interval length, but the key is to go as hard as you can for the duration of the effort. High-intensity interval training, or HIIT for short, was named one of the top fitness trends in the world forbased on an annual survey by the American College of Sports Medicine.
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