"Perform true HIIT with 1-4 minutes of 80% or more effort." what does it mean?

When Dr. Stacy Sims discusses performing true High-Intensity Interval Training (HIIT) with 1-4 minutes of 80% or more effort, it highlights the importance of effort and structure in effective HIIT workouts. Here's a breakdown:

1. Effort Level:

   • Perform activities at 80% or more of your maximum effort. This is meant to be intense and not just a hard workout where you're tired or sweaty afterward: it's about pushing your limits for short bursts 1.

2. Duration:

   • Each high-intensity segment should last between one to four minutes. This ensures the effort remains sustainable but challenging during the workout period 1.

3. Recovery:

   • Follow each high-intensity interval with a period of recovery, which can be walking or lower intensity activity. The recovery allows you to regain enough energy to maintain high effort in the next interval 1.

Examples of True HIIT:

• On a Track:
  • Running a lap at high intensity and then walking or lightly jogging for half a lap before repeating.
• In the Gym:
  • Engaging in a sequence like deadlifts, thrusters, and kettlebell swings with brief transitions and a full minute of rest after completing each sequence 1.

Purpose and Benefits:

• Fitness and Performance:
  • Proper HIIT training can significantly improve cardiovascular health, increase metabolism, and optimize time efficiency.
• Physiological Response:
  • High-effort intervals induce metabolic responses conducive to fitness adaptations and fat loss, aligning with increased hormone responses and energy expenditure 2.

Following this structured approach to true HIIT helps ensure that the workout is both effective and efficient for achieving cardiovascular and metabolic benefits.