Tips For Planning HIIT Sessions

Tips For Planning HIIT Sessions High Intensity Interval Training (HIIT) is an attractive alternative to many active adults because a session takes about half the time you'd typically spend on steady state running or cycling. A study published in the Scandinavian Journal of Medicine & Science in Sports shows that intensity isn't the only factor to consider when planning a program like this.

A group of 35 experienced cyclists were separated into 4 different 7-week training programs. Some performed 4 to 6 sessions of low-intensity cycling per week. Others engaged in HIIT sessions of 4 x 4 minutes, 4 x 8 minutes or 4 x 16 minutes with another 2 to 3 sessions of low-intensity cycling. Sixteen minutes of work at 95% of capacity didn't produce the adaptive response seen in cyclists who worked for 32 minutes at 90% of capacity.

True Strength Moment: There's nothing wrong with intense training, but sometimes more can be accomplished by sticking around the gym for a while longer. To make the most of an HTTI program, change up the intensity and length of your training session every couple weeks. You might also want to work in some steady state endurance sessions to promote optimal conditioning.
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