1 reason Why High-Intensity Interval Training Is Better Than aerobics
Endurance training helps develop a stronger cardiovascular system that includes back, muscles, lungs and blood vessels and can add years to your life.
Cardiovascular endurance also improves the capacity of your heart to control the flow of oxygen to all your muscles, thereby enhancing your overall workout performance.
For enhanced endurance efficiency, you should strive for 30 minutes of daily activity.
As the heart is a muscle, it can be strengthened in the same way as the other muscles in your body. The American Sports Medicine College recommends a daily physical activity of 30 minutes.
Only 30 minutes a day can increase your endurance, give you stronger muscles, better sleep and less stress!
Some examples of steady-state endurance exercises (SSCT) include running, walking, swimming, cycling, dancing but any sport or exercise that can be performed for longer periods of time to get heart pumping is considered SSCT.
There is however a better alternative. Training with High-Intensity Interval (HIIT).
HIIT can boost athletic performance, improve recreational exercisers ‘ health and deliver SSCT’s benefits in less time and less workout!
SSCT is known as more than 20 minutes of aerobic exercise (running, walking, rowing, swimming, etc.) HIIT is known to be a short period of high-intensity exercise accompanied by short rest.
Timing varies from method to method but a 2:1 ratio of intense exercise to rest usually follows. Tabata (a variation of HIIT), for example, is 8 rounds of 20 seconds of intense exercise followed by 10 seconds of relax.
All approaches increase the volume of the stroke (amount of blood pumped per heartbeat), the contractility of the heart (force of each contraction) and the mass of the heart remains.
Both of these variables increase blood flow and increase the amount of O2 your muscles get. Yet HIIT:
- Improves stroke volume better than SSCT
- • Improves VO2 Max more efficiently, which is vital for preventing heart disease
During aerobic exercise, mitochondria (a cell’s energy factory) use O2 to generate adenosine triphosphate (ATP-the cell’s energy source) through carbohydrates and fat breakdowns.
As the mitochondrial density increases, it becomes more energy available for working muscles.
HIIT leads to an increase in oxidative enzymes in the mitochondrial system; thus making your body more efficient in breaking down carbs and fat.
HIIT also has more excess post-exercise O2 intake (EPOC) following exercise sessions than SSCT does.
O2 intake (and therefore caloric expenditure) remains elevated as working muscle cells restore to pre-exercise levels the physiological and metabolic factors in cells.