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High-intensity interval training (HIIT) is a training protocol alternating short periods of intense or explosive anaerobic exercise with brief recovery periods until the point of exhaustion. [1] HIIT involves exercises performed in repeated quick bursts at maximum or near maximal effort with periods of rest or low activity between bouts.
The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity. [1] Varying the intensity of effort exercises the heart muscle, providing a cardiovascular workout, improving aerobic capacity and permitting the person to exercise for longer and/or at more intense levels. [2]
As a result, high-intensity workouts are generally kept brief. After a high-intensity workout, as with any workout, the body requires time to recover and produce the responses stimulated during the workout, so there is more emphasis on rest and recovery in the HIT philosophy than in most other weight training methods.
Lactate inflection point (LIP) is the exercise intensity at which the blood concentration of lactate and/or lactic acid begins to increase rapidly. [1] It is often expressed as 85% of maximum heart rate or 75% of maximum oxygen intake. [2]
An informal method to determine optimal exercise intensity is the talk test. It states that exercise intensity is “just about right”, when the subject can “just respond to conversation.” [5] The talk test results in similar exercise intensity as the ventilatory threshold and is suitable for exercise prescription. [6]
The height of the platform is 20 inches or 51 centimetres for men and 16 inches or 41 centimetres for women. The rate of 30 steps per minute must be sustained for five minutes or until exhaustion. To ensure the right speed, a metronome is used. Exhaustion is the point at which the subject cannot maintain the stepping rate for 15 seconds.
At 60-79% of maximum heart rate (HR max), this non-straining intensity is used for recovery runs, warm-up, cool-down and long runs. The primary purpose is to build a base for more intense workouts by strengthening the heart and increasing the muscles' ability to use oxygen, and to recover between hard workouts.
Depending on the intensity of the exercise, cooling down after a workout method, such as intense weightlifting, can involve a slow jog or walk. Cooling down allows the heart rate to return to its resting rate. Additionally cooling down may reduce dizziness for professional or serious athletes and vocal performers after strenuous workouts. [1]
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