HIIT Key Components
Every HIIT workout consists of three key components, without which it cannot be classified as a HIIT workout. These are:
Heating
anaerobic periods
Recovery periods
Each of these components plays an important role in HIIT exercises. We’ll take a closer look at them to see why they’re important and what role each plays in a typical HIIT routine.
Heating
A warm-up means preparing your muscles for any upcoming exercises, such as running or working out. Ideally, a warm-up session should mimic actual exercise, but at a lower intensity. Warm-up sessions are especially important in a HIIT workout due to the high intensity of the workout.
Warm-up sessions have several benefits. They basically increase the circulation of oxygen and blood throughout the body and “warm up” the muscles. This is because cold muscles are more prone to injury as they cannot absorb shock as well as warm muscles. Therefore, warm-up sessions tend to last longer in colder climates.
With a HIIT session, the intensity of the exercises is much higher than with a normal training routine. As a result, the risk also increases. In such a situation, a warm-up session becomes the most important thing for the athlete to avoid serious injuries to the body.
Every HIIT routine must be preceded by a good and adequate warm-up routine that exercises all the muscles of the body. Be aware that stretching is not a warm-up exercise.
anaerobic periods
HIIT exercises, unlike normal workouts, incorporate both anaerobic and aerobic periods into the session. High intensity periods are usually anaerobic exercise sessions. They force the body to work intensely in a short period of time, causing the anaerobic system to provide energy to the body.
Anaerobic activity also results in the buildup of lactic acid in the muscles, leading to fatigue, soreness, and a burning sensation. Performing HIIT increases the lactic threshold, which allows the athlete to use the anaerobic system for a longer time.
Most workouts use steady-state exercise, which generally keeps you in the aerobic zone for the entire training session. HIIT, on the other hand, also incorporates anaerobic exercise throughout its intense work periods. The intensity of these sessions forces the athlete to push their anaerobic threshold and develop it over a period of time. It is these anaerobic sessions that result in EPOC, which helps burn fat and lose weight associated with HIIT.
Recovery periods
Recovery periods in HIIT routines also play a role. Recovery periods are the aerobic part of the HIIT session. These rest intervals allow your body to bring your heart rate back to a state that allows you to enjoy another high-intensity session. They also eliminate the lactic acid formed during the anaerobic session and circulate oxygen throughout the body. Therefore, they play an important role in prolonging training.
Also, being aerobic intervals, they also help in the development of the aerobic system of the individual. Thus, HIIT exercises allow the individual to develop the aerobic and anaerobic systems at the same time.