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

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Another rather simple way to monitor your workout intensity is with the talk test. Using the talk test as your guide, a comfortable-but-challenging workout would be one where you are able to carry on a conversation, but have some difficulty speaking. I know it may seem a little bizarre, but there are studies that show the talk test is a very reliable measure of exercise intensity. Using the talk test as a guide, during the recovery intervals you should be able to carry on a conversation with mild to no difficulty.

When it comes to designing HIIT workouts, particularly those created by sports performance coaches, a major consideration is the time ratio between the work and recovery intervals. This time ratio describes the length of the work interval and the length of recovery interval. Essentially, this ratio can be deliberately designed to improve a specific sport performance variable. For instance, with track sprinters, coaches use short powerful work intervals to improve the speed and power of the athletes. Powerful bursts are followed by recovery intervals, which are often two to four times longer, to allow the athlete to fully recover. Many coaches use a specific time ratio of work intervals to recovery intervals to improve a specific energy system (such as the aerobic system) in their athletes. For example, a time ratio of 1 to 1, written 1:1, might be a 3-minute work (or high-intensity) interval followed by a 3-minute recovery (or light-intensity) interval. As you can see, 3 minutes of work and 3 minutes of recovery is a 1:1 ratio. Some of these 1:1 HIIT workouts often incorporate 3-, 4-, or 5-minute work intervals alternately, followed by of recovery intervals of an equal length of time.