Take Home Points on HIIT
greatest form of training. Now, many claim to understand and prescribe HIIT, but at the COR boot camps and with our COR personal training, we utilize HIIT safely and intelligently. No matter if you are an Olympic level swimmer or someone seeking weight loss, HIIT has some allure, but don’t get lost in the hype! HIIT has it’s benefits, but isn’t the Rosetta stone!
What is HIIT?
The typical HIIT workout utilizes the Tabata protocol, which is simply 8 x :20 of a something fast with :10 rest in between each set.
What does HIIT do?
significant improvement, but the increase in mitochondrial proteins (COX I and IV) still allows an increase in fatty acid oxidation during exercise. Unfortunately, only doing HIIT to lose weight (specifically body fat) is likely unwarranted, as the calorie expenditure is too low. However, HIIT is likely a superior mitochondiral builder, which will ramp PGC-1α, increase your mitochondiral and oxidative capacity. This will allow you to run further or faster and likely burn more calories during a future workout (a secondary method for weight loss).
- Ma, J. K., Scribbans, T. D., Edgett, B. A., Boyd, J. C., Simpson, C. A., Little, J. P., & Gurd, B. J. (2013). Extremely low-volume, high-intensity interval training improves exercise capacity and increases mitochondrial protein content in human skeletal muscle. Open Journal of Molecular and Integrative Physiology, 3, 202.
- Wu, Z., Puigserver, P., Andersson, U., Zhang, C., Adelmant, G., Mootha, V., … & Spiegelman, B. M. (1999). Mechanisms controlling mitochondrial biogenesis and respiration through the thermogenic coactivator PGC-1. Cell, 98(1), 115-124.
Dr. John, DPT, CSCS