HIIT training (high intensity interval training) is one of the most effective means of improving both cardio-respiratory and metabolic functions as well as physical performance of athletes. It includes a series of intensive physical exercises (e.g. running until reaching 90% of the maximum possible pulse), with intermittent rest periods. Active intervals can range between 45 and 240 seconds and alternate with easy exercise periods or even rest periods. This type of training is based on a different principle than regular exercises, where the effort is constantly dosed with an average intensity over a longer period of time. Initially, these exercised were used for practicing performance athletics, but they were also adopted by the fitness world for their efficacy in burning fat, which has been demonstrated in multiple studies. It has been observed that the attainment of the maximum cardiovascular performance and peripheral adaptation by athletes is determined by reaching 90% of the maximum aerobic capacity [VO2max]. Thus, new trends in sports medicine structure specific training protocols that allow 90% of VO2 max to be maintained for long periods of time. Moreover, there is evidence that HIIT influences cardiovascular response, anaerobic glycogenesis, blood glucose levels, neuromuscular yield, and musculoskeletal tension, parameters that can be improved not only in athletes but also in individuals with metabolic syndrome. The HIIT recommendation is made after considering a number of factors such as the intensity and duration of the exercise as well as the recovery period, the exercise mode, and the number of repetitions and series.
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Pfingstgraf, Iulia O.; Ruta, Victoria M.; Negrean, Vasile; Handru, Mircea I.; Orășan, Olga H.; and Alexescu, Teodora G.
"High Intensity Interval Training - As good as in Athletes as in subjects with Metabolic Syndrome?,"
Journal of Mind and Medical Sciences: Vol. 6
, Article 8.
Available at: https://scholar.valpo.edu/jmms/vol6/iss1/8