I do a daily row of 30 minutes in which I warm up for 10 minutes at my normal cardio pace and for the last 20 minutes add 30 second bursts of maximum exertion with a rest period after each burst of 2 minutes.
From a purely anecdotal POV, my performance has jumped up significantly and I feel much stronger.
Also, I have noticed a GREAT upward shift in my daily mood.
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Tony Horton’s “P90” system and its variants (X, etc) is awesome
hmmmm... I’m happy with my coffee and cigarettes thank you very much...
Tabata.
What about (Super High Intensity Interval Training)?.......SHIIT......................
The researcher, Dr. Len Kravitz, is one of the leaders in this field. Everything he says is golden.
bmp
If you are doing intervals much past 90% of max heart rate, I highly recommend trying Heart Rate Variability (HRV).
I use https://elitehrv.com/ a FREE app.
Before using HRV some days it was very difficult to get past the high nighty’s percent heart rate. My friends said it was diet, more protein needed hours earlier.
Not sure if that was the answer?
Definitely NO JUNK or you see it a second time.
Using Morning Readiness readings with the Elite app did the trick. No more feeling like a barf is coming!
This requires a short two-minute heart reading.
On the days that show a poor condition, I postpone that day’s high level work out, usually OK for the next day.
A friend that uses HRV claims it knows if he has been naughty or nice about his diet! Another swears that it knows if he had more than two beers the night before.
On the days with a high score, I can crank right up to my max, still not easy but not crazy hard.
For me that typically is 6x 3min 95%+ then 90 sec. easy spin...
Try it you might like it!
I do this using Russian kettlebells.
Dramatic changes in a short time.
Great article!!! Thanks!
Bkmk for l8tr
I like to swim. What I do to get the HIIT is to swim half the length of the pool underwater as fast as I can. Then swim slowly for the second half. Do that for half a mile.
I come out of the pool feeling fabulous.
I tell people the reason is that
1.)I’m forced to hyperventelate which brings lots of oxygen to my brains.
2.) The water is cold. Which is bracing.
3.) Endorphins or the runners high or feel good chemistry kicks in after about 12 laps.
This article gives a whole lot more reasons for feeling great after a HIIT Swim.
Kinda of old news to those of us who have been into physical fitness for a few decades now, but the mass media has recently caught up, and its a good thing. There is no doubt that this type of training is very effective. Get a checkup first though, since it can be quite taxing. It gives similar effects to a workout with weights, in that its very anaerobic and causes afterburn and hormonal effects that slow and steady aerobics just dont do.
bump