HIIT Training Works To Improve Your Stamina

What Is High Intensity Interval Training (HIIT)?

HIIT training does what it says on the tin! If you often get bored running or cycling for long periods of time then adding some HIIT into your workout will certainly give you a buzz and some added motivation. Interval training combines very high intensity short bursts of effort (from 10 seconds to 2/3 minutes) with longer slower efforts called recovery intervals. These high intensity bursts are repeated throughout the workout time which could be a total of 20 to 30 minutes.

When you are on your own it is hard to find the motivation to give 100 percent, so maybe think about using a trainer or friend during these sessions. They can also be done absolutely anywhere and on any workout machine at the gym. For example you can complete intervals outdoors in your local park or even on the treadmill.

Interval training isn't as easy as it sounds though. Be aware if you are a complete beginner to working out: this high intensity method might not be suitable. If you are just joining the gym try to do a full four weeks of training 2/3 times a week before you attempt this method, because it can cause injury if muscles are not strong enough.

Examples Of HIIT Workouts

Here are a few ideas of workouts you can easily take into the gym/local area to build strength, stamina and increase the fat burn.

1. Running Workout — Whether indoors or outdoors have a warm up of eight minutes at low intensity (50 percent) to get the body warm and the blood pumping. When ready, you will perform 10 repeated sprints of 30 seconds with two minutes recovery between each set. Each 30-second interval will be performed at 90 percent (a sprint) and the recovery back at 50 percent (a fast walk).

2. Rowing Workout — Another popular whole body workout method is to use the rower and we can use distance instead of time to set an interval. Warm up on the rowing machine at a medium stroke rate (25-30) or a speed that is comfortable for you. Our target for this workout is to reach 1000 meters as our total distance covered. When warmed up, you will perform 100 meters as fast as possible (all-out effort) followed by 200 meters recovery. Repeat this until you reach 1000 meters.

3. Cycling Workout — If you have injuries or find running difficult, then a cycling interval is a great alternative. Warm up and then complete 10 intervals at 85 to 90 percent (almost a sprint), keeping the RPM at over 100 for one minute, followed by a one minute recovery at 50 percent or around 60 RPM. Continue this until you reach 10 intervals and then cool down.

See Also: Why Your Interval Training Isn't Tabata

Benefits Of HIIT Training

There are a whole host of benefits of HIIT training, which we will cover below but the most important one is to boost stamina. Fat burn is the widely advertised benefit of high intensity workouts but there is some proof that it will also increase your endurance performance.

HIIT Boosts Endurance And Stamina

Completing high intensity intervals forces the body to use different energy systems and metabolisms to provide the effort to complete them. Generally, when completing long distance exercise, the body uses the aerobic system to produce energy. This has no bad side effects and produces high amounts of energy. However when working at high intensity, the body cannot use just this system as it only works at lower levels, therefore it has to switch to using a system called the lactic acid system.

But this is the primary reason for how HIIT training actually will boost performance because the more we target and use the lactic acid system the better out body is at getting rid of it and tolerating its presence. As we produce more during the high interval bursts our body works hard to buffer it from the muscles — and just like any other training adaption like stronger muscles — it gets better and quicker and performing this. So in a race when you need to kick on and increase the pace your body wont be hampered by lactic acid. A study by an Australian University found that four weeks of high interval training improved the fatigue resistance of long distance cyclists.

Fat Burn

HIIT training has been shown to increase the amount of fat that is burnt during a workout. As the body shifts into the high intensity it is shown that hormones are released that target the increase in fat metabolism to help shift unwanted stored fat. As the metabolism increases within the body this will also increase the calorie burn and increasing the speed recruits more muscle tissue further increasing the calories burnt.

Strength And Power

A huge benefit of HIIT is the increase in strength and power that is found. When you have to perform to a higher intensity you have to recruit much larger amounts of the muscles - particularly when using the legs - and this increases the chance of building stronger and more powerful muscle tissue. Many weight lifters use HIIT as a way to lose body fat quickly but also to build larger muscles in their legs.

The other great benefits are more psychological such as the feeling of confidence, motivation and pride in being able to perform at a high level.

See Also: How Often Do You Really Need to Exercise to Build New Muscle?

But remember also if you are a beginner to get a base of fitness for about 4 weeks before attempting this type of session.