🌱 How to use HIIT to get Fitter

Author

Dan Pearson
April 01, 2024

QUOTE OF THE DAY 🌱

“It happens small until it happens big. The reinvention occurs in the micro actions that you’re taking every single day.”

Rich Roll

HOW TO USE HIIT TO GET FITTER

374 words | 1 min 22 sec read

High Intensity Interval Training or HIIT has grown in popularity over the last decade as a method of improving health and athletic performance.

HIIT involves period of supramaximal (intense) efforts followed by periods of passive or active recovery.

The aim of HIIT Training is to induce adaptations both centrally (heart and lung development) as well as peripherally (muscle and mitochondria efficiency).

This improves the athletes ability to deliver, extract and use the oxygen available.

Resulting in the ability to:

  • Perform repeated high intensity bouts of exercise for 1-2 minutes

  • Perform prolonged high intensity efforts whilst minimising fatigue

  • Recover between high intensity efforts

  • Perform cognitive tasks at high exercise intensities (tactical and technical work in sport).

Let’s take a look at some of the research…

A 2015 Paper compared HIIT to Slow Endurance Training

Main Findings from the 2015 Paper

This 2015 paper found that over an 8-week training programme, HIIT training had similar adaptations than steady state endurance training.

This means that we can achieve similar improvements in fitness and performance in half the time…

“I’m new to running and unsure where to begin. Do you have any suggestions?”

Anonymous

As mentioned in todays issue, I would begin with some form of HIIT Training.

It’s time efficient and will allow you to accumulate training volume gradually with periods of work then rest.

It could be running, bike, ski-erg, row.

But it could also be resistance based circuits with periods of work and rest.

I am also a fan of off feet conditioning as it has less impact on the joints and tissues whilst developing fitness.

Long Intervals (>60s), Short Intervals (<60s), Sprint Interval Training, Repeated Sprint Training are all HIIT options you could choose from.

Adjust the length of recovery periods, the number of sets and reps as you progress and feel stronger as aerobic capacity develops.

Want to ask The Journal something?

Click this link, ask your question, and each day we will pick one out to answer in the next days newsletter.

TAKEHOME MESSAGE

HIIT is a time efficient method of building fitness through central and peripheral adaptations.

It may be less enjoyable due to the higher exercise intensities.

But in a time-poor world, its not a bad way to get fitter.

Got any questions or thoughts about this edition? If so, send us an email to [email protected]