High-intensity interval training
High-intensity interval training is a progressive, scientifically based training method that is characterized by the systematic alternation between short, intensive periods of exercise close to the individual performance limit and active or passive recovery phases.
In recent years, this form of training has become increasingly important both in sports therapy and in competitive sports due to its proven effectiveness and time efficiency. The core principle of HIIT consists of intensive exercise intervals with 80-95% of maximum heart rate or performance, which alternate with recovery phases of lower intensity.
The relationship between load and break can vary depending on the training concept and objectives, using established protocols such as Tabata (20 seconds load, 10 seconds break), 30-30 (30 seconds exercise, 30 seconds break) or 4x4 (4 minutes intensive exercise, 3 minutes active recovery).
The physiological adaptations include improvements in maximum oxygen uptake (VO2max), glucose tolerance, mitochondrial capacity, and neuromuscular coordination.
Areas of application:
- Sports rehabilitation
- Improving stamina
- Metabolism training
- Performance improvement in high-performance sports
