Join Coach Jess of Runner's World+ for these two HIIT Circuits you can do at home.
High-intensity interval training, or
sounds very scientific, but it’s really very simple. It’s comprised of short, hard bouts of cardio exercise—anywhere from 10 seconds to five minutes in length—broken up by brief recovery periods.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. So if you’re doing Tabatas , you’re running full throttle for 20 seconds.
can boost your VO2 max up to 46 percent in 24 weeks; increase your stroke volume by 10 percent after eight weeks of training, and significantly lower your resting heart rate.It also makes your body a furnace of a fat burner. can enhance cognitive flexibility.The best part is that it provides all of these benefits as well as—and in some cases better than—traditional longer bouts of moderate cardio exercise in far less time.What
can be part of a smart base-building strategy. “Your base comes down to your mitochondrial capacity,” Laursen says. “Longer, lower-intensity exercise increases the number of mitochondria in your cells, which is why people perform long, steady endurance exercise to build base. But high-intensity training makes those mitochondria more powerful,” he says, noting that research also shows that high-intensity exercise performed regularly can stimulate the production of mitochondria, as well.
training intervals.” he says. But if you need to sharpen your short-distance power—like the finish kick at the end of a race—do sprints. For general endurance benefits, interval durations ranging between 30 seconds to five minutes at a very hard intensity build your aerobic system while also recruiting some fast twitch sprint fibers, which makes your power-producing fibers more fatigue-resistant over time, Laursen says.
workout in. Try this bodyweight
HIIT HIIT Running High Intensity Interval Training Benefits Interval Training High Intensity Interval Training Workouts HIIT Benefits HIIT Workouts At Home HIIT Cardio
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