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It also makes your body a furnace of a fat burner. How You Can Hack Your Sleep With Exercise Research shows, depending on how fit you are when you begin, HIIT can boost your VO2 max (how much oxygen you can use) up to 46 percent in 24 weeks increase your stroke volume (how much blood your heart pumps out per beat) by 10 percent after eight weeks of training, and significantly lower your resting heart rate. So it’s no surprise HIIT training is outstanding for your cardiovascular system. Join Bicycling All Access for more tips and tricks In other words, busting out two minutes of really hard work can give you the same fitness benefits as slogging through 30 minutes at a steady, moderate pace.
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Researchers found that just two minutes of sprint interval training (in this case, four 30-second max-effort sprints followed by four and a half minutes of recovery for a total of 20 minutes) improved mitochondrial function-when your cells can change fuel to energy quickly, a benchmark for good health and exercise performance-just as well as 30 minutes of moderate exercise in a group of active men and women. Take, for example, this one from the November 2018 issue of American Journal of Physiology-Regulatory, Integrative and Comparative Physiology. New studies on the benefits of HIIT make the news on a regular basis. In other cases, such as super high-intensity sprints, you want each effort to be done at max, so you need to let your body fully recover for four or five minutes between bouts. And because your heart rate stays elevated during the recovery periods, your aerobic energy system gets a training benefit, as well. Short intervals are usually paired with equally short or even shorter recovery periods so your body can adapt to repeated maximal efforts. How much recovery you take between intervals depends on your goals. If you’re doing longer, 3- to 5-minute intervals, you’re working in your VO2 max zone, or about 95 percent of your max heart rate (or a 9 on a scale of 1 to 10) for the duration of the interval. So if you’re doing Tabatas (20 seconds of effort, followed by 10 seconds of recovery), you’re pushing full throttle for 20 seconds. How hard is hard? That depends on the interval length, but the key is to go as hard as you can for the duration of the effort. It’s comprised of short, hard bouts of cardio exercise-anywhere from 10 seconds to five minutes in length-broken up by brief recovery periods. Participation in an online community of practice for one year which will offer implementation support from peers and experts.HIIT sounds very scientific, but it’s really very simple. Three post-course online group mentoring sessions (3, 1 hour sessions) High-Intensity Variable Gait Training knowledge tools (i.e. Online course on high-intensity gait trainingģ, 1-hour group question and answer sessions with the course facultyģ, 1-hour group mentoring sessions with the course faculty Information obtained from the survey will guide the tailoring of information for each KT program cohort.
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Participants will also be asked to complete an online survey on current knowledge, skills, barriers, and facilitators related to High-Intensity Variable Gait Training and knowledge translation. This program uses a variety of evidence-based KT strategies to maximize the use of high-intensity gait training by the program participants. In-person training will primarily focus on the application of this information to patients and clinical practice. Online courses will provide a foundation for knowledge needed to apply high-intensity gait training in practice. This multi-component training program provides an overview of the evidence related to high-intensity gait training. When delivering gait training interventions to individuals with stroke, specific training parameters, including the amount, intensity, and variability of task-specific practice, can profoundly influence learning and patient outcomes.