1. Please choose one of the three evidence-based HIIT protocols from the HIIT in
ID: 3479209 • Letter: 1
Question
1. Please choose one of the three evidence-based HIIT protocols from the HIIT inforgraphic and complete that protocol.
2. discuss the pros and cons based on your experience,
3. why you would or would suggest not that protocol for an athlete or exerciser.
ow-inntensity thtervals. COMPARING THREE LEADING INTERVAL TRAINING PROGRAMS 21 DEVELOPED BY HIGH INTENSITY TOTAL WORKOUT RECOMMENDED TIME FREQUENCY TABATA METHOD Total workout time = 4 minutes Dr. Izumi Tabata in 1996 High-intensity spurts at 170% ot VO2 MAX Recommended frequency: 21) 2-4x per week 20 seconds high intensity/10 seconds rest for 8 cycles LITTLE METHOD Drs. Johnathan Little and Martin Gibala of the McMasters University Department of Kinesiology in 2009 60 seconds of high intensity/75 seconds of low intensity Duration of workout: 12 cycles/27 minutes Recommended frequency: 3x per week High-intensity workouts at 95% of VO2 MAX TURBULENCE TRAINING Former athlete and exercise physiology researcher Craig Ballantyne Maximum 45-miute )workouts combining strength training 8-rep weight training sets alternated with 1- to 2-minute cardio sets with cardio Recommended per week Alternates high-weight low-rep ( ) frequency: 3x strength training with high-intensity cardioExplanation / Answer
1) Tabata protocol is the most efficient fat burning exercise and it relies on high intensity interval training techniques (HIIT). These techniques involve pushing your body as hard as possible for 20 seconds, and then resting for about 10 seconds.
Tabata Protocol program involves three steps:
Step 1) 5 Minutes Of Light Warm-up
Step 2) 8 Intervals Of 20 Seconds Of All-out Intensity Exercises Followed By 10 Seconds Of Rest
Step 3) 2 Minutes Of Cool-down
2) Tabata protocol activates both aerobic and anaerobic metabolism. It builds up both heart and lung capacity.
3) It is highly performed exercise for training atheletes to build their endurance muscles.
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