Exciting Results With The Interval Training Study

16 subjects divided into two groups was used in a study that was published in the Journal of Applied Physiology in 2005. Eight of the people were a control group that did nothing over two weeks, and the other eight people did sprint intervals for two weeks. Before the two weeks, and after the two weeks, both of the groups were tested for their endurance. In this short period of time, the interval group doubled their endurance capacity.

Endurance Benefits Better Than Endurance Exercise

Now we are aware that HIIT, or High Intensity Interval Training does improve endurance better than people that do nothing, so now we need to know what happens to people who do endurance exercise. The results of the interval study, according to researchers, is that they are better or comparable, to aerobic- based training studies that lasted the same amount of time. The endurance capacity was increased by the subjects involved in the study, more than an endurance study, in which the participants did endurance exercises for 20 hours in total, over a period of two weeks (5 days a week, 2 hours per day).

2 Hours of Normal Cardio vs 15 Minutes of HIIT?

When thinking that endurance exercises themselves, have less benefit to increase endurance than by doing HIIT, it is quite mind boggling. For many people out there, this is a huge paradigm shift. The information that is contained in the study isn't new, but it has yet to reach the mainstream audience. Even now, when I go to the gym, I hardly ever see anyone doing interval work. This is something that makes no real sense at all! For more than 15 years, we have been aware that HIIT is better at burning fat, and for the last 5 years, we have found that one of the ultimate ways to boost endurance, is by doing interval training.

How Can This Help Endurance Athletes?

If you are an endurance athlete, then to get the most benefit from your workout, you have to use endurance exercise. To be able to withstand the pain that comes from endurance exercise, the tendons and muscles must be strengthened. The best thing to do, is to do a mix of intervals along with your endurance training. By doing it this way, you get the benefits from both exercises.

How Does This Help Everyone Else?

By doing steady state cardio after HIIT, you can get more fat burning from the exercises. Also, when you have to run for a long period of time, this is great for conditioning your joints and body. It is wonderful when you can run for 20-30 minutes, and not have to suffer through body aches for a few days afterward. Right now, I only do this 1-2 times a week. When what you are after is slimming down, then there isn't great need for extended periods of steady state cardio.