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High intensity interval training | HIIT for runners

High intensity interval training, or HIIT for card, was named one of the world's best trends in 2019, based on…

High intensity interval training, or HIIT for card, was named one of the world’s best trends in 2019, based on an annual survey of the American College of Sports Medicine.

This super hardy, highly effective training form is not just the “training” from the moment of the 13th year that ACSM has conducted this survey, HIIT also peaked in 2014 and ranked in the three three in five consecutive years.

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Why? Because it works, it works fast. Whether you’re coming straight from the sofa, training for a marathon, or even if you run, HIIT training is good for your health and makes you happier and faster.

What exactly is HIIT?

HIIT sounds very scientific, but it’s very simple. It consists of short, hard attacks of cardiovascular exercise &#821

1; anywhere from 10 seconds to five minutes in length – divided by short recovery periods.

How difficult is it difficult? It depends on the interval length, but the key is to go as hard as possible throughout the effort. So if you do Tabatas (20 seconds of effort, followed by 10 seconds of recovery), run full gas for 20 seconds. If you do longer 3- to 5-minute intervals, you work in your VO2 maxzone or approximately 95 percent of your max pulse (or a 9 on a scale from 1 to 10) throughout the interval.

How much recovery you take between intervals depends on your goals. Short intervals are usually combined with as short or even shorter recovery periods, so your body can adapt to repeated maximum efforts. And because your heart rate stays during recovery periods, your aerobic energy system also gets a training benefit. In other cases, such as high-intensity sprints, you want every effort to be made at maximum, so you have to let your body recover completely for four or five minutes between seizures.

What are the benefits of HIIT? [19659006] New studies on the benefits of HIIT make the news regularly. For example, take this from November 2018 edition of the American Journal of Physiology-Regulatory, Integrative and Comparative Physiology. Researchers found that only two minutes of sprint interval training (in this case four 30 seconds maximum sprints followed by four and a half minutes of recovery for a total of 20 minutes) improved mitochondrial function – when your cells can quickly switch fuel to energy, a benchmark for good health and fitness – as much as 30 minutes of moderate training in a group of active men and women. In other words, you can crush two minutes of really hard jumping, giving you the same training benefits as slogging for 30 minutes at an even, moderate rate.

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So it’s no surprise HIIT training is outstanding for your cardiovascular system. Research shows, depending on how fit you are when you start, HIIT can increase 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 per stroke) by 10 percent after eight weeks of exercise, and lower your rest heart rate.

It also makes your body an oven of a fat burner. HIIT strikes the production of body growth hormones that help you maintain your muscles and burn fat for hours after you finish and it reduces insulin resistance for better blood sugar control.

The best part is that it provides all of these benefits as well as – and in some cases better than traditional longer efforts with moderate cardiovascular training in much less time.

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What HIIT Means To You

Most of us already run a lot, because as a retention person, that’s our thing. But even if you’re already fit, you can still score measurable benefits of adding HIIT to your training plan, says professor of exercise physiology and coach Paul Laursen, Ph.D., endurance coach, author of Science and Application of High Intensity Interval Training (HIIT) and contributors to HIITscience.com.

For runners who like to go for a long time, HIIT can be part of a smart basic building strategy. “Your base comes down to your mitochondrial capacity,” says Laursen. “Longer increase in lower intensity increases the number of mitochondria in your cells, why people perform long, still stamina for building a base. However, high intensity training makes these mitochondria stronger”, he says, and research also shows that high intensity training performed regularly can stimulate the production of mitochondria as well.

“Our research found that when it was well-trained cyclists performed two interval sessions a week for three to six weeks, their VO2 max, top aerobic effect and stamina improved by 2 to 4 percent, he says.

How to do HIIT

Larsen says you have three main weapons to choose from in the HIIT arsenal: Long ranges as VO2 ranges ranging from one to four minutes; short intervals made at about 120 percent VO2 max that can range from 10 to 60 seconds with equal recovery periods, and sprint intervals, which are made “all out” and can be either very short (three to six seconds) or longer (20 to 30 seconds).

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You can take shotgun approach and rotate through all three every week. Or choose the format that best works your weak spot. “If you disappear for longer efforts, you will do HIIT training longer.” But if you need to tighten your card distance effect, as the ending park at the end of a race-do-sprint.

For general endurance benefits, interval times build between 30 seconds and five minutes with high intensity of your aerobic system while recruiting some fast sprint fibers, making your power-producing fibers become more fatigue-resistant over time, Laursen says.

“Performing three to six of these efforts, which allows for one to two minutes of recovery between, can have impressive effects,” he says.

You can perform running HIIT intervals or you can do them as you pass trains to get a metabolic boost while giving your body a break from your usual activity, says Laursen. “This works well for runners and team sports, who sometimes need to reduce their impact while breastfeeding some niggles,” he says. “They can do a HIIT session on the bike to maintain their cardiovascular load, while reducing the effect on their neuromuscular system.”

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[ Smash your goals with a Runner’s World Training Plan designed for any speed. ]

HIIT Workouts

To help you get started, try one of these intensities with high intensity workout.

On the track

With high intensity track sessions, the muscles move throughout the range of motion, improve elasticity and improve coordination between the nervous system and the muscles. Over time, you will develop a more effective step in all your steps, “said Joe McConkey, MS, a training physiologist and coach at the Boston Running Center.

HIT IT:
Start with two 100 meter accelerations that include 40 meters at the highest speed, with 2 to 3 minutes walk or jogging between. Build 6 x 150 meters hard, including 80 meters maximum speed, with 3 to 4 minute jogging or walking support. Over time, the number of repeats increases to 10, extends reps to 300 meters (run almost full range at highest speed) or reduce the rest period to 1 minute.

On the tracks

It adds to the challenge, but drives quickly over smoother, less groom terrain like trains, trails or grasses can increase agility and athleticism – or your ability to run with “exactly the amount of force, speed and coordination needed for effective motion, “said McConkey.

HIT IT: Due to the terrain and the potential strain on your leg muscles, ease in terrain exercises. Make five 30 second pickup with moderate intensity for a light 20 minute run, building up to ten 60 seconds of almost outbreak for 40 minutes of driving. From there, progress is made to drive five cycles alternating 30 seconds of all-out driving with 90 seconds jogging, then for 10 cycles alternating one minute single by one minute super hard. Be careful not to travel.

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On the hills

Inclines is a great place for super fast speed. Compared to a flat surface, the hills reduce the impact of the legs and limit the range of motion, which reduces the risk of strain and pull. In addition, hill repeats build muscle strength, which helps you run more efficiently on flat ground, “said McConkey.

HIT IT: On a slope begin with 30 seconds of moderate repetition and go down the hill for recovery. When this gets comfortable, it goes on to 4 x 1 minute close to all-out efforts with a jogging and an additional 30 to 60 seconds jogging or walking. Over time, add additional reps, extend the working length up to two minutes and strive for steeper slopes, “said McConkey.

How often should you do HIIT?

HIIT is like medicine: The right dose works wonders; too much can get ill effects. If you do not compete or do big events on weekends, you can make up to three HIIT training hours per week to stay fit as long as you allow plenty of recovery, preferably one day or two of easier activity between sessions to make your body should be able to bounce back.

When you’re on longer runs and / or running hard on weekends, you can call back your HIIT workout to only once or twice a week to be sharp between events. Selene Yeager
Selene Yeager
Selene Yeager is a top-selling professional health and fitness writer who lives what she writes as a NASM-certified Personal Trainer, USA Bike Certified Coach, Pro Licensed Mountain Bike Racer and All [19659050] Cindy Kuzma
Contributing author
Cindy is a freelance health and fitness writer, author and podcast, who regularly contributed to Runner’s World since 2013.

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