HIIT your tar­get

Take time with high in­ten­sity

Runner's World (UK) - - Warm ups -

There’s solid ev­i­dence to sug­gest high-in­ten­sity in­ter­val train­ing (HIIT) is ef­fec­tive, but dif­fer­ent meth­ods suit dif­fer­ent goals. In a new study2 re­searchers com­pared five ap­proaches to HIIT, all adding up to a sim­i­lar du­ra­tion but with intervals rang­ing from five sec­onds to four min­utes. Two- and four-minute intervals re­sulted in sub­jects spend­ing the most time run­ning faster than 90 per cent of their max­i­mum aer­o­bic pace – a key fac­tor in im­prov­ing aer­o­bic adap­ta­tion. How­ever, those two-minute bouts fared al­most as badly as all-out five-sec­ond sprints when it came to lac­tate build-up and per­ceived ef­fort, while the lat­ter topped the bill when it came to mus­cle sore­ness 24 hours later. Our con­clu­sion? Short and fast isn’t al­ways the best way to go.

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