In the case of interval coaching, the choices are countless, however one query stands out: are brief, sharp bursts (HIIT) higher than longer, sustained efforts? A latest examine put the 2 well-liked interval exercise kinds to the check—and the outcomes would possibly shock you.
The examine in a nutshell
Performed with 14 wholesome male athletes, the examine in contrast two well-liked HIIT protocols. One group accomplished 4 x 4-minute intervals at 90 per cent of their max coronary heart price, separated by 3-minute recoveries. The opposite did 16 x 1-minute intervals on the identical depth, with solely 45 seconds of restoration between efforts. Each exercises totaled 28 minutes of train; they have been designed to match in depth and period.
What they discovered
Regardless of the variations in construction, the bodily toll was almost an identical. Measures of muscle fatigue, effort and lactate buildup have been comparable throughout each exercises. Whether or not you grind out lengthy intervals or velocity by means of brief ones, your physique is working equally onerous in each.
One key distinction? The longer intervals elevated coronary heart charges extra persistently, probably making them higher for enhancing endurance and cardiovascular well being.
What does this imply for you?
In case you’re chasing endurance features, the four-minute interval format is perhaps your finest wager. However should you choose selection or want a shorter psychological problem, these quick-fire one-minute repeats may preserve your exercise thrilling whereas delivering comparable outcomes. Each codecs are winners for runners. Whether or not you’re a long-interval lover or a short-interval sprinter, the important thing to enchancment is consistency.