During aerobic exercise the performance of the heart is based on heart rate, the amount of blood pumped per beat (stroke volume), and heart contractility, or the forcefulness of each heart contraction. Additionally, research examples of HIIT and continuous endurance training workouts are included in this article.Ĭardiovascular Physiology 101: Basic Reponses and Adaptations of Aerobic Trainingīefore comparing HIIT and continuous endurance training, a brief review of the cardiovascular responses and adaptations to chronic aerobic exercise is warranted, because it is central to both programs. Continuous aerobic training is defined as exercise (e.g., running, cycling, swimming, etc.) lasting greater than 20 minutes and held at steady intensity during the entire bout. Therefore, the purpose of this article is to discuss and compare the cardiovascular, skeletal muscle, and metabolic adaptations to HIIT versus continuous endurance exercise. The breadth of current research has revealed that HIIT improves numerous physiological parameters, often in less time when measured against high volume continuous exercise (Daussin et al., 2008). To improve cardiovascular fitness the belief has always been to increase the volume of exercise, whether it's longer runs, bike rides, or extended time on an aerobic machine (e.g., stairstepper, elliptical, cycle, treadmill). As the knowledge of HIIT increased, exercise scientists demonstrated that this type of exercise not only provides performance benefits for athletes and improves the health of recreational exercisers, but it may also be a suitable alternative to endurance training, or continuous aerobic exercise. Billat (2001) points out that as early as 1912 Hannes Kolehmainen, famous Finish Olympic long-distance runner, was employing interval training in his workouts. This method of training involves repeated bouts of high intensity efforts that range from 5 seconds to 8 minutes followed by recovery periods of varying lengths of time. The fitness industry is currently experiencing a surge of interest and growth in high intensity interval training (HIIT). HIIT vs Continuous Endurance Training: Battle of the Aerobic Titans That means your endurance is on the up and up.HIIT vs. Monitor your improvement: Prince added that you can also check in on your progress by timing how long you can exercise at a particular effort level. Take for example: Suppose, a few weeks ago, you could jog on the treadmill at five miles per hour (comfortably enough to chit chat) for 20 minutes and now you can do it 25.However, because it's so intense, limit HIIT workouts to twice per week max, said Prince. It's a highly effective way to boost your cardio abilities. According to the American College of Sports Medicine, HIIT comprises alternating intervals of hard effort and easy recovery. Add high-intensity training: You can add some high-intensity interval training (or HIIT) to your routine, too, Prince added.So, if you log 80 minutes total running this week, keep it to just shy of 90 (88 minutes, to be exact) next week. Increase the length of the workout: American Council on Exercise recommended increasing the length of your workouts by just 10 percent each week.Otherwise, you could end up injured, urged Prince. Increase the difficulty slowly: Since your cardiovascular system adapts to tougher workouts faster than your bones, muscles, and connective tissues (think tendons and ligaments), it's important to slowly increase your workouts' difficulty.
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