interval workouts are often recommended. Why is a 20 minute interval run peaking at say 80% better than running at 70-80% intensity for the full 20 minutes, which will probably result in a greater distance covered? What is the benefit of the short breaks?
In: Biology
HIIT (High-Intensity Interval Training) takes advantage of how our bodies use energy. When we keep our heart rate high for too long, we begin to use glycogen as our main source of energy. Utilizing the rest period fluctuates your heart rate up and down, so we can continue to use stored fat as our main source of energy. This kind of exercise is super good for burning calories and creating a strong cardiovascular system, but not very good at building muscle mass.
HIT (High-Intensity Training) is better for overall strength training. However, it is a LOT harder on the body, and a LOT harder to accomplish for most people. It isn’t so great for burning calories, and it puts a lot of stress on the cardiovascular system, so if you haven’t done your due diligence in working up to that point, it’s probably not that good for you.
Generally you’re not reaching the VO2 max (maximum oxygen uptake in blood as a result of of physical exertion) in longer, consistent periods. If you’re running for 20 minutes at what you think is 80%, chances are it’s actually lower than 80%. HIIT is basically just pushing your body to its maximum limits over a shorter amount of time, at or above 80% exertion (where a continuous run would be more like 40-60%).
The benefits of HIIT are various. EPOC (Excess Post-Exercise Oxygen Consumption) kicks in so you’re still consuming maximal levels of oxygen which in turn aids metabolism and muscle development. Over the course of an HIIT workout, you’re approaching the actual maximum EPOC value with each set, meaning that by the end of your workout, your metabolic rate and muscle oxygenation are higher than they would be after one continuous run.
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