oxygen booster
One of the biggest benefits of HIIT is the
improvement in oxygen uptake during
exercise. VO2 max or the maximum amount
of oxygen that is able to uptake during the
workout period is greatly improved by HIIT.
This benefit is achieved by the body’s need
to consume more oxygen in the recovery
state of HIIT.
burn, baby burn
In contrast to the low, slow cardio workouts
that can allow muscle to degrade, the HIIT
programs will create a reduction in stored
body fat and will build muscle rather than
allowing muscle loss.
When HIIT is combined with a slightly
hypercaloric diet (above the BMR level) it can
create an anabolic state which allows for the
addition of muscle mass without the need to
add stored body fat.
make it work
There are two basic styles of HIIT development;
the first is to go above your VO2 maximum for
a short period of time with ample recovery
time or in contrast, to burn the VO2 level just
below max for a longer period of time, also
with ample recovery time.
In the first case, the body will be pushed to
the limit and the EPOC (exercise post oxygen
consumption) and VO2 will be at maximum
levels.
In the second case, the body will be trained
to perform at a very high level of intensity for
longer periods of time and will require less
time to recover.
In the first instance, warm up for 5 minutes,
then sprint or work at maximum level for 15-
30 seconds with a 2 minute recovery (walk or
jog) and finish with a cool down. Repeat this
for 6-10 times to create an effective workout
program.
In the second case, do the same warm up but
work at 80% of your limit rate for 45 seconds
to 1.5 minutes with a 1-2 minute recovery
period. Repeat this for 5-8 intervals with a
cool down interval.
Article by Joel Marion
WomanToWomanMagazine.com 17
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