Intensity training usually refers to exercise sessions involving short bursts ofhigh (intense) effort followed by a short period of recovery, this pattern of intense effort-recovery performed on a repeated basis. The objective is to raise the oxygen requirement of the body beyond the capacity of the heart that requirement. This form of training is also known as anaerobic exercise.
High-intensity interval training (HIIT) involves training at short bursts intense activity on a repeated basis. An example of a 30 minute HIIT jogging session for a fit individual is outlined below as an illustrative example.
First, begin with a warm-up period by jogging for about 4 minutes at a slow-to-moderate pace (about 60 percent max capacity). Second, jog for 1 minute at 85 percent capacity. Allow the heart some recovery by jogging slowly again for 30 seconds. Repeat this same pattern 5 times (5x1.5 minutes=8 minutes).
Third, jog at 100 percent capacity for 15 seconds, followed with recovery by jogging slow for 20 seconds. Repeat 10 times (10x35 seconds=6 minutes). Finally, jog for 3 minutes at 75 percent capacity followed by slow jogging for 1 minute, repeated 3 times (3x3 minutes=9 minutes). Warm down for about 4 minutes.
Having set out these varying connotations, it is probably fair to say that most people refer to volume when they speak of intensity. That is, they refer to how much of an exercise is completed per unit of time within a training session.
A widely used general rule suggests that a fit individual should exercise to raise her heart beat to 65-85 percent of her maximal heart rate (MHR). This exertion should be performed for any extended period of time (say, at least 20 minutes) on a regular basis (preferably daily but at least three times per week).
In contrast to aerobic, an anaerobic exercise involves an exercise that is performed at an intensity at which muscle requirements for oxygen exceed the amount that the body can supply. At this intensity, usually measured by a heart beat at 90-100 percent of the MHR, an individual will stop sooner rather than later because the muscles fail to continue functioning as indicated by high pain levels
Anaerobic exercise usually targets a high heart rate, as much as 90-100 percent of MHR. It is performed for limited periods with the pace then slowed to allow the heart rate to recover. Effective intensity training is based around short bursts of high activity lasting about 30 to 180 seconds, followed by shorter periods of recovery.
High-intensity interval training (HIIT) involves training at short bursts intense activity on a repeated basis. An example of a 30 minute HIIT jogging session for a fit individual is outlined below as an illustrative example.
First, begin with a warm-up period by jogging for about 4 minutes at a slow-to-moderate pace (about 60 percent max capacity). Second, jog for 1 minute at 85 percent capacity. Allow the heart some recovery by jogging slowly again for 30 seconds. Repeat this same pattern 5 times (5x1.5 minutes=8 minutes).
Third, jog at 100 percent capacity for 15 seconds, followed with recovery by jogging slow for 20 seconds. Repeat 10 times (10x35 seconds=6 minutes). Finally, jog for 3 minutes at 75 percent capacity followed by slow jogging for 1 minute, repeated 3 times (3x3 minutes=9 minutes). Warm down for about 4 minutes.
Having set out these varying connotations, it is probably fair to say that most people refer to volume when they speak of intensity. That is, they refer to how much of an exercise is completed per unit of time within a training session.
A widely used general rule suggests that a fit individual should exercise to raise her heart beat to 65-85 percent of her maximal heart rate (MHR). This exertion should be performed for any extended period of time (say, at least 20 minutes) on a regular basis (preferably daily but at least three times per week).
In contrast to aerobic, an anaerobic exercise involves an exercise that is performed at an intensity at which muscle requirements for oxygen exceed the amount that the body can supply. At this intensity, usually measured by a heart beat at 90-100 percent of the MHR, an individual will stop sooner rather than later because the muscles fail to continue functioning as indicated by high pain levels
Anaerobic exercise usually targets a high heart rate, as much as 90-100 percent of MHR. It is performed for limited periods with the pace then slowed to allow the heart rate to recover. Effective intensity training is based around short bursts of high activity lasting about 30 to 180 seconds, followed by shorter periods of recovery.
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Learn more about different intensity training connotations now in our guide to everything you need to know about the best heart rate monitors specifically polar heart rate monitors .
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