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This in turn will elevate the consumption of fuel and in particular the body’s fat stores. Tabata takes you into EPOC (Excess Post Oxygen Consumption) which basically means after the 4 minutes is over your body will require additional oxygen to help you recover.As an example lets look at the benefits of Tabata training on EPOC. HIIT also produces an extended EPOC (excess post oxygen consumption) profile, or more commonly known as the after burn.A great factor for those who suffer with poor blood glucose profiles, such as diabetics or overweight individuals. HIIT has been shown to improve insulin sensitivity and glucose metabolism.This hormone will have huge impacts on changing body composition such as helping to remove excess body fat and build or maintain lean muscle tissue. Due to the huge amounts of lactic acid produced when performing HIIT we also see an increase in growth hormone output.When using HIIT as an exercise protocol there is a greater use of lipids as a fuel source.Some of the reasons for this are as follows: HIIT has repeatedly shown results to have a greater impact on fat loss than traditional steady state exercise has. For this reason, we will spend a little bit of time looking at how HIIT can help improve your body composition. The fitness industry itself seems to be overwhelmingly based on body composition. Generally we see HIIT used for 1 or more of the following 3 reasons: We know that HIIT has some fantastic benefits on both health and performance. 30 seconds all out with 4 minutes of very easy recovery, repeated 4-7 times.

60 seconds of work (95% VO2max) followed by 75 seconds of rest, repeated 8-12 cyclesĭeveloped in 2005 by Kirsten Burgomaster and a group of scientists. Some other common HIIT protocols include the following:ĭeveloped in 2009 by Professor Martin Gibala and his team. This was repeated for 4 minutes (8 rounds). Tabata would have athletes working flat out (170% VO2 max) for 20seconds, followed by 10seconds rest. Originally performed on Olympic speed skaters. More recently, and probably the most famous protocol which really sold HIIT to the industry was the creation of tabata training in 1996 by professor Izumi Tabata. He would perform 200m runs with only a 30second rest before repeating. In the 1970’s Sevastian Coe used interval training as part of his preparations. Fartlek was a different type of interval training but still had very similar principles in that it allowed individuals to work at higher intensities. In the 1930’s we saw the creation of fartlek training from Swedish coach Gosta Holmer. in the 1924 Olympic games Paavo Nurmi, a finish athlete, used interval training in his preparations leading into the games where he won several gold medals. Some of this dates back to the early 1900’s. We have seen some astonishing results with interval training at HIIT work. It involves working extremely hard for an astonishingly short period of time, whilst gaining remarkably similar benefits as typical endurance training.

For years, people have ran hills, done sprint training and also done traditional interval training in order to get that extra “oomph” from their training. This type of training method is nothing new.

The low intensity, or rest periods, allow for buffering and clearing of lactic acid from the blood which then allows the individual to perform another bout of high intensity work. HIIT itself involves alternating bouts of both high and low intensity exercise to increase the amount of high intensity work performed. However, if we look back at the history and creation of HIIT we see that this type of training method was mainly associated with cycling or running. Since the early 2000’s we have seen HIIT advertised in pretty much every gym around and sold as various types of fitness activities. High intensity interval training or HIIT is now a very popular way to exercise.