Not exact matches
High -
intensity interval training is a process in which a person performs near maximal
exercise for a short period
of time, and then performs two to four minutes
of active recovery; for
example, if someone is on a treadmill they may go from running to walking.
For
example, longer duration
of exercise or
higher intensity exercise might produce an effect.
Rather than simply walking or lightly jogging at a steady speed on the treadmill for an hour or so, HIIT requires you to alternate between periods
of high intensity, and low
intensity exercise, so for
example:
If you feel like your legs are becoming too muscular, try carrying a lighter weight and doing a
high amount
of reps (for
example 15 - 17) and not resting for very long (i.e. 30 to 45 seconds) between
exercises to keep the
intensity up.
Cardiac output is a great
example of this:
high cardiac output is a key determinant
of endurance
exercise performance which requires long duration, low
intensity training to optimally adapt.
An
example of eustress would be
high -
intensity exercise where the body is aggressively challenged but later adapts and becomes stronger and more resilient through that stress (1).
For
example, due to
higher density
of mitochondria and more capillaries feeding into muscle, trained endurance athletes rely less on muscle glycogen and plasma glucose and more on fats as an energy source during any given resting or
exercise intensity.
However, there's been studies, and
examples, that show that the diminishing returns
of high intensity exercise start at a 20 %
of training volume, rather than the 50 % or 60 % that we'd like.
A few
examples of high -
intensity exercise are weight training, sprinting, and rowing.
For
example, researchers at the University
of New South Wales found that young women who engaged in
high intensity cardio workouts for 15 weeks improved their insulin sensitivity by 31 % while women who engaged in an equal amount
of moderate
exercise only saw a 9 % improvement in insulin sensitivity over the 15 week trial!