Effective HIIT Workout Strategies for Cardio-Respiratory Fitness
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HIIT: High Intensity
Interval Training
LEQ: CAN I CREATE AND PERFORM MY OWN
HIIT WORKOUT TO IMPROVE CARDIO-
RESPIRATORY FITNESS?
DO ANYWHERE TIMED INTERVAL WORKOUT
Use any cardio activity to perform the timed interval workout like running,
walking, cycling, swimming, rowing, jumping rope, elliptical, stair climber
LONGER WORK INTERVAL WORKOUT
Use a cardio activity to perform the timed interval workout like
running, walking, cycling, swimming, or rowing.
Complete 5-10 reps of each interval depending on ability & goals
Be sure to properly warm-up and cool down!
LONGER REST INTERVAL WORKOUT
Use a cardio activity to perform the timed interval workout like
running, walking, cycling, swimming, or rowing.
Complete 5-10 reps of each interval depending on ability & goals
Be sure to properly warm-up and cool down!
BENEFITS OF INTERVAL TRAINING
Increases cardio-respiratory efficiency and
ability to deliver oxygen to working muscles
Increases tolerance to lactic acid build up in the
muscles
Improved performance, greater speed, and
better endurance
Reduces risk of injuries associated with overuse
Increases training intensity without overtraining
or burnout
1.
IS INTERVAL TRAINING AEROBIC OR
ANAEROBIC?
2.
HOW DOES INTERVAL TRAINING REDUCE
EXERCISE BOREDOM?
REFLECT
ION
Utilize timed interval workouts, longer work interval sessions, and longer rest interval routines to boost cardio-respiratory fitness through high-intensity interval training (HIIT). Enhance efficiency, endurance, and speed while reducing the risk of overuse injuries. Interval training increases aerobic and anaerobic capacity, improves performance, and prevents exercise monotony.
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Presentation Transcript
HIIT: High Intensity Interval Training LEQ: CAN I CREATE AND PERFORM MY OWN HIIT WORKOUT TO IMPROVE CARDIO- RESPIRATORY FITNESS?
DO ANYWHERE TIMED INTERVAL WORKOUT HIGH-INTENSITY EFFORT 1 minute 2 minutes 3 minutes 4 minutes 3 minutes 2 minutes 1 minute RECOVERY PHASE 1 minute 2 minutes 3 minutes 4 minutes 3 minutes 2 minutes 1 minute Use any cardio activity to perform the timed interval workout like running, walking, cycling, swimming, rowing, jumping rope, elliptical, stair climber
LONGER WORK INTERVAL WORKOUT HIGH-INTENSITY EFFORT 400m RECOVERY PHASE 200m Use a cardio activity to perform the timed interval workout like running, walking, cycling, swimming, or rowing. Complete 5-10 reps of each interval depending on ability & goals Be sure to properly warm-up and cool down!
LONGER REST INTERVAL WORKOUT HIGH-INTENSITY EFFORT 30 seconds RECOVERY PHASE 1 minute Use a cardio activity to perform the timed interval workout like running, walking, cycling, swimming, or rowing. Complete 5-10 reps of each interval depending on ability & goals Be sure to properly warm-up and cool down!
BENEFITS OF INTERVAL TRAINING Increases cardio-respiratory efficiency and ability to deliver oxygen to working muscles Increases tolerance to lactic acid build up in the muscles Improved performance, greater speed, and better endurance Reduces risk of injuries associated with overuse Increases training intensity without overtraining or burnout
REFLECTION 1. IS INTERVAL TRAINING AEROBIC OR ANAEROBIC? 2. HOW DOES INTERVAL TRAINING REDUCE EXERCISE BOREDOM?
