WHAT IS HIIT (HIGH-INTENSITY-INTERVAL-TRAINING)

High intensity interval training is also know as high intensity intermittent exercise (HIIE) or spring interval training (SIT). This is the type of interval training. These workouts are long last 30 minutes and it varies on the person’s current fitness level. And it also depends on the session intensity.

This exercise will make more improvements in the athletic capacity and glucose metabolism. Hiit is for helping in decreasing fat of whole body. Many physiotherapists and researchers notice that HIIT needs high level of motivation.

Procedure to perform HIIT:

High intensity interval training (HIIT) consists of warm up period. Medium intensity for recovery separates the other repetitions of high intensity exercises and then cool down period will start. This kind of exercises should be done at the extreme level or extreme intensity. If 50% exercise has been done by any person then it is named medium intensity exercise.

Why is high intensity interval training so important?

It is impossible task to sustain the maximal intensities during exercise for the specific extended interval of time because our bodies spent fuel differently. For example, if I ask you to work consecutively for 20 min on the constant speed. You can perform that work easily at the same speed for just short interval of time but after that you could loose your stamina and get fatigued, this is because

·         Phosphocreatine

·         Lactic acid and anaerobic glycolysis

·         Oxygen level

·         Hormones

You high intensity energy source is known as phosphocreatine. In this stage you can go excellently in first 10 to 20 seconds.

After 20 seconds, our phosphocreatine starts running low and anaerobic glycolysis would predominate. At this exact point, the production of  lactic acid will be high and it is used as the body fuel source. You can still run as hard as you can, but you will be slow down because of your lungs.

 For high intensity, human body should need more oxygen because organs which are used for this task demand more. In this case we trade of oxygen efficiently for intensity. Aerobic metabolism is important while work at lower intensity such as during brisk walk. Our body uses oxygen to break down energy packets such as carbohydrates and fats. On the other hand when we work on high intensity anaerobic metabolism is more important because our body organs could not get oxygen where it needs to.

There is an inefficient way but useful for producing short bursts or higher energy.  Now we have both systems , aerobic and second one is anaerobic. Both have their pros and cons. 

Hormone release during exercise and it is totally depends on the exercise intensity. If you perform Yoga or Tai-Chi then it could be lower stress hormones. If we approach 85 to 90% of VO2max the hormones will be increased and have effects on body composition and anabolism.