Читать книгу HIIT Your Limit. High-Intensity Interval Training for Fat Loss, Cardio, and Full Body Health онлайн

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I am regularly invited to fitness conferences around the world to discuss the physiological merits of HIIT workouts and how to design HIIT programs. It is a big focus of my professional life, so I’d like to take this opportunity to explain it to you in more detail.

HIIT is a system of cardiovascular training that involves alternating between high- and light- intensity intervals of exercise of varying lengths of time. The high-intensity intervals (often referred to as work periods) may range from 5 seconds to 8 minutes long, and are performed at a self-regulated intensity ranging from comfortable-but-challenging to more challenging. The light-intensity intervals, called the recovery periods, are self-paced periods of exercise at a light-to-moderate intensity. When we speak of intensity, we are talking about the level of exercise exertion, or how hard you exercise. Each workout begins with a gradual warm-up that prepares the body for the following workout. This continues into the HIIT part of the workout, where alternating work and recovery intervals total a combined 10 to 20 minutes—or longer, if you are endurance-trained. Every HIIT workout concludes with a total body cooldown to return the body’s heart rate, breathing rate, blood flow, and temperature back to a pre-exercise level.