The High Intensity Interval Training, short HIIT has earned an excellent reputation in the recent past and is committed to undermining the importance of classic cardio training. Not least because of the far-reaching findings of various sports science studies hardly ever anyone doubts now that the High Intensity Interval Training is clearly superior in terms of efficiency in terms of fat loss. Some no less significant questions have fallen into the background, however. How much training makes sense at all? How intense should each unit really be? And what is the optimal relationship between loading and unloading? If these questions are also burning under your nails, the following article will provide answers.
What is High Intensity Interval Training anyway?
Before we go deeper into the details, we should first of all fundamentally answer the question of what HIIT actually is. In principle, the High Intensity Interval Training is a special form of cardio training, which can be implemented with almost exercise or training routine. However, the basic requirement should be that as much of the skeletal muscle as possible is included in such a routine. So, provided this condition is met, it is entirely up to you how to design your High Intensity Interval Training. From jumping rope over boxing, swimming and rowing to sprinting units, anything is possible. In the course of the implementation, it is important to complete short training intervals that, in terms of intensity, are well above long conventional cardio training sessions. In addition, the big advantage is that in addition to the fat loss at the same time a significantly greater irritation of the muscles vonstattengeht, what is overall beneficial even for muscle growth.
How should the training intervals be?
The key question that arises in the design of each training session is the way in which the individual training intervals should be designed to maximize their benefits. Basically, it can be said that the duration of a cardio unit can be significantly reduced by the use of HIIT with simultaneously increasing effectiveness. An optimal workout duration is 15 to 20 minutes, with each workout consisting of exercise intervals ranging from 12 to a maximum of 30 seconds. However, the break should not be more than three times the exercise interval to maximize exercise intensity. It should also be mentioned at this point that it is not in the literal sense of breaks, but only to reduce the burden intensity. For example, for a 30 second sprint interval, a 60 second slight trot would occur before a new sprint interval begins. Since the intensity of the workout has a strong effect on your organism and puts a strain on both your muscles and your central nervous system, you should first take it slow and increase the workload of the High Intensity Interval Training only slowly. Otherwise you risk getting into overtraining. Accordingly, your recovery periods may be slightly longer at the beginning, but should not exceed the 60-second mark. As we have already spent 15-20 minutes in the room as a guideline for the training duration of a HIIT unit, we should take a closer look at the volume, because the quality of each individual interval also plays a greater role in High Intensity Interval Training Role as their number. Consequently, there is little point in dramatically increasing the number of cardio units per week. Two to three workouts are already perfectly adequate for optimum fat burning.
What role does nutrition play in terms of effectiveness?
A recent study by the University of Northumbria has highlighted the finding that HIIT exercise can increase fat burning by as much as 20 percent when administered in the morning and on an empty stomach. Even if this is the case, it does not mean that such an approach is really optimal. Remember that a high intensity interval workout can only be fully effective if you can perform it in the highest intensity, which in the completely sober state only a few athletes, and then even only rudimentarily possible. It is better if you enjoy at least a manageable amount of short-chain carbohydrates around an hour before the workout. This can be done for example in the form of a banana. In addition, it is highly recommended that you replenish your glycogen stores the day before by consuming predominantly complex carbohydrates in sufficient quantities, so that your muscles can access these carbohydrates as an energy source within the intensive intervals. If you still want to exercise on an empty stomach, you should at least protect your muscles by taking in 30 to 50 grams of BCAA just over 90 minutes before training.
How can supplements be used meaningfully?
Nutritional supplements also play an important role in the atmosphere of high intensity interval training when it comes to optimizing the performance that has been shown. Since the HIIT is primarily concerned with comparatively short anaerobic pressures, the use of conventional creatine is particularly suitable. Among other things, this substance is involved in the resynthesis of ADP to ATP and helps you to improve your maximum performance. In addition to creatine, beta-alanine, which is used in classic weight training, can also be used profitably. As studies show, this dietary supplement not only has a positive effect on the fatigue resistance of skeletal muscle, but also directly on the performance of your cardiovascular system. The improved protection against the effects of lactate concentration resulting from this interaction also allows you to maintain your training performance over a longer period of time. So if you want to use nutritional supplements for performance optimization, you can not get past creatine and beta-alanine.