Firstly, you completed Set 1 which you repeated twice.
1. Specificity - which specific muscles did you target? How do you know? Which specific energy system did you use? How do you know? Which specific fitness components did you target?
2. Intensity - explain the intensity level you had to work at for 45secs. Why do you think you had to keep moving (40-50% of max heart rate) during your 15 second rest between exercises and 90sec rest between sets.
3. What frequency is recommended for HITT ? Explain why.
4. What benefits can you gain from HIIT?
11/09/19
ReplyDeleteIn today’s High Intensity Interval Training (HIIT) that was put together by our teacher, the specific muscles that were targeted were; Abdominals, Obliques, Gluteals, Quadriceps, and Hamstrings. I know this because during the different exercises I could feel the burn in those specific muscles, for example when doing the 2nd Circuit which was the Mountain climbers (40 secs followed by 20 secs forearm plank), Plank Jacks (40 secs followed by 20 secs forearm plank), and the Lateral Plank walks (40 secs followed by 20 secs forearm plank), I could really feel the lactic acid building up in my abdominals. I was using my glycolytic and oxidative energy systems in today's training, I could tell that I was using the lactic acid system because I could feel my muscles burning throughout the workout. Today the specific fitness components we targeted were the cardio-vascular and muscular endurance.
Today we had to work at a high to moderate intensity because even though it was a high intensity workout it is very difficult to maintain that same intensity for 45 seconds. But I noticed I was able to maintain a higher intensity for different exercises because they were less foreign to me compared to other exercises like the 2nd circuit for example, which really caused me to sweat which was good for muscular endurance improvements. Because there was so much lactic acid that had built up in my muscles, I needed to make sure that I kept moving during my rest periods between exercises and sets, so that my body could bring more oxygen to my muscles, to reduce the lactic acid production and try to get rid of any accumulation of lactic acid. The recommended frequency for HIIT is one per week when you are first starting, but once you feel as though you are ready for more of a challenge then you can add in a second HIIT workout per week and if you are at more of an advanced level you could bump it up to three HIIT workouts per week. This is because HIIT workouts are more exhaustive than traditional steady state endurance workouts, therefore a longer recovery period is often needed so that your the myofibrils in your muscles can heal and become stronger than before.
HIIT is a great way to exercise because it can be modified to suit people with all sorts of fitness levels, which individualises or personalized the workout for each person making it better because it suits you. HIIT can also be performed using various methods of exercise including body weight exercises, strength exercises, cycling, walking, swimming, or running or group fitness classes. Which makes it great because anyone can do it, and enjoy it. HIIT is also known to burn more calories than traditional workouts. You can also burn more calories in the post-exercise workout period which is pretty much a 2 hour period after your workout where you consume oxygen and the body is restoring itself back to the pre-exercise levels and using more energy, compared to traditional workouts where about 6-15% less calories are burnt during the post-exercise workout period.
Comprehensive and superbly detailed understanding demonstrated throughout this whole response Ryan. You are right in stating you probably could not sustain a high intensity for the whole 45 sec work interval (especially toward the end of the session). See my response to Nahana to better understand why. You are drawing a range of knowledge sets together in an impressive way Ryan and I am confident you are ready to ACE the assessment. Pai rawa atu!
DeleteOops - I mean Blake's post,not Nahana's
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ReplyDeleteToday my teacher put together a workout and I experienced HIIT (High Intensity Interval Training)
ReplyDeleteThe specific muscles I targeted were the core muscles and lower body to improve my lower body, targeting my Abdominals, Obliques, Gluteals, Quadriceps and Hamstrings . How I know I trained these muscles groups is as I was doing the exercises I could feel the burn of my muscles as they were contracting. The high intensity interval training works both the aerobic and anaerobic system During the high-intensity efforts, the anaerobic system uses the energy stored in the muscles is called glycogen, glycogen is used for short bursts of activity. How I know this is our exercises were short, and the movements were explosive meaning they had to be efficient and fast. The HIIT we chose included lunges, squats, planks etc. they are all good strength workout and will surely get the blood pumping. The point was to send our muscles into overdrive and increase the amount of oxygen your body needs. We trained at a high intensity for 40-45 seconds and we had to try and keep moving (40-50% of max heart rate) while having a rest period of 15 seconds till our next exercise and 90 seconds until the next set. After each set you must keep moving and stretching the reason is because the buildup of lactic acid may harm your blood vessels and take longer for the muscles to rebuild their muscle fibres. The muscles cool, they contract, stretching and moving will help decrease your recovery process, relax tension and increase and build your range of motion. You must do HITT for at least once a week, as your body needs to replace glycogen fuel stores in the body. There are a lot of benefits you can gain from doing HIIT such as loss calories in a short amount of time, lose fat, improve oxygen consumption, reduce blood sugar, reduce heart rate and blood pressure etc.
Wow Phoenix, this is a detailed and comprehensive explanation demonstrating great understanding of many aspects of HIIT. Not ony is your knowledge increasing,so too is your ability to communicate knowledge coherently. Pai raw atu!!!
DeleteThe specific muscles that were targeted yesterday were quadriceps, hamstrings, abdominals, chest, shoulders, gastrocnemius. I know this because they are sore today and yesterday i could feel these particular muscles contracting and aching. The energy system that was used is the lactic acid or oxidative, except for when we did squad jumps which would come under muscular power. I know this because we did it for a long period of time at high intensity.
ReplyDeleteThe intensity we worked out had to be and was very high for a full 45 seconds. I had to keep moving during my 15 second rest period so that my blood flow kept moving around my body so that more oxygen can get to my muscles and also to reduce the accumulation of lactic acid. During this rest period I should have giving me enough time to recover.
The recommended frequency for HITT at maximum should be for 30-40 minutes with your heart rate above 90 percent. 1-3 times a week. The benefits of HIIT is that doing it can burn a lot of calories in a short amount of time. Another is that your metabolic rate is higher for hours after exercise. You can also possibly gain muscle using HIIT, and it can also improve oxygen consumption.
Great detail in this post Blake. The understanding demonstrated in paragraph 2 was especially accurate. Ka rawe. A couple of things I'd like to correct are:
Delete1.You predominantly use the lactic acid system in the work interval, until you can't sustain the movements (this threshold differs from person to person),as you have exhausted the glycogen. So your movements have to slow down because ATP is being re-synthesised using your aerobic system.
2. Muscular power is a fitness component, not an energy system.
Yesterday i experienced HIIT(High Intensity Interval Training)
ReplyDeleteThis training mostly targeted core and lower body and what muscles were getting worked on was in every section of the upper abs middle abs and lower abs, obliques and for lower body it worked on quadriceps,hamstrings and gluteals. I knew these muscles were getting targeted because of the stress that was applied on the muscles when they were contracting which cause them to burn and shake. To be able to do HIIT your intensity has to be up to 80 to 95% and using 40 to 50% of max heart rate.The system we were using was the Lactic acid system and i knew that because our muscles were burning. The specific fitness components were cardiorespiratory endurance and muscular endurance.
Our planned time was to do 40-45second for each excise and 15secs restime and after doing the set we would get 90secs for rest time.
We had to keep moving while rest to keep our heart rate and adrenaline up to ensure our heart is beating at the right paste. You should do these excises from once or twice a week to get used to it and let your muscles adapt to these sorts or training then move up to 3 times a week.
The benefits to can gain from HIIT is crease in muscular power, muscular endurance, weight loss, improve in health and reduce of blood sugar.
Great understanding in this post Nahana ... and well written. I appreciate the efforts you are making to grow and communicate your learning. Ka rawe. Feedback to correct a few things: You were correct in stating that in the work interval should be 80 to 95% but another reason your recover actively (walking etc to keep heart rate at 40-50% in the 15sec rest interval is to keep moving the blood around the body to help break down the accumulated lactic acid.
DeleteWednesday 11th of september our 12PHE class took part in a HIIT training. HIIT stands for; High Intensity Interval Training. HIIT is a training method that is identified as short, intense, unsustainable burst of physical movements, paired with short interval rests. This type of training targets the glycolytic system, this is evident as whilst using this method of training you will feel a burning sensation in your body which is due to lactic acid.HIIT is also used to burn calories, improve endurance, reduce insulin resistance and can be an effective way to build type 2 fast twitch muscle. Our training yesterday specifically targeted, our lower body muscles and our core strength/stability. The muscles targeted were the quadriceps, hamstrings, glutes and abdominals.
ReplyDeleteIntensity is manipulated into this method of training as it gets the heart rate pumping. For 45 seconds the ideal intensity to work at is 80 to 95% as this will give an ideal burn and overload of the muscles being targeted. The reason for keeping a 40 to 50% heart rate to allow your heart to return to an optimal heart rate before entering a short intense part of the workout.
HIIT is optimally used only one to two times a week, this is because you body has been put under an immense amount of stress and the body has to process the amount of lactic and pyruvic acid produced.
Used to burn calories, improve endurance, reduce insulin resistance and can be an effective way to build type 2 fast twitch muscle.
Comprehensive explanation Tamarangi. You didn't need the last sentence as you integrated that coherently into your first paragraph
ReplyDeleteIn yesterday’s lesson we had done a HIIT (high intensity interval training) that our teacher had put together. The specific muscles that were targeted were Hamstrings, Gluteals, Quadriceps and Obliques the reason I knew this is because when I was doing the exercises I was feeling the burn, mainly in those specific muscles. I was using the lactic acid system because every time I would do an exercise I could feel that my muscles were burning. The specific fitness components I targeted was cardiovascular endurance and muscular endurance. The intensity level that I had to work at for 45secs was 80 to 95%. We had to do 45secs for each exercise and then we would have a 15secs restime and after doing the set we would get 90secs for rest time. After each exercise and set we had to move around reason being is so that you are still keeping the blood pumping and to get more oxygen in our muscles. You should do HIIT at least 1 or 2 times a week, the reason being is because you need to let your muscles and body get used to that type of training. The benefits from HIIT is that you can burn calories in a short amount of time and it reduces heart rate and blood pressure.
ReplyDeleteOn Tuesday I experienced HIIT training. This exercise pushed me to my limits. I struggled to maintain certain exercise because I was tired. During half way of the HIIT training I had to stop because of my injury in my shoulder. The HIIT training was beneficial to me because I was able to strengthen my muscles. The energy system that was used is the lactic acid or oxidative, except for when we did squad jumps which would come under muscular power.
ReplyDeleteIn the HIIT training I targeted my core and lower body strength and endurance.
I knew this because as were doing the training I could feel my lower body as well as my core getting tighter and a burning sensation in the muscles. The specific components that I chose to target was my glutes, quadriceps, abdominal and obliques.
The intensity level that I had to work at for 45secs was 80 to 95%. Each exercise was 45 seconds and then we would rest for 15 seconds. After each set was completed we would have 90 seconds to rest. Keeping our muscles moving even after the exercise was important because it allows oxygen into our muscles. It is recommended to do HITT training 1-2 times a week. Doing an exercise at such a high level of intensity to frequently could higher the chances of injury. You have to allow your body and muscles to rest. The benefits from doing this workout would be that it helps burn calories quicker, increases your metabolism, helps you lose fat and gain muscles.
On wednesday we did a HIIT training which is a high intensity interval training which was instructed by our teacher. In this training we targeted specific muscles like abdominals, obliques, glutes and quadriceps i knew this as when I was doing all the exercises that were involved I could feel the aching pain in my muscles the next day. The energy system we used during the HIIT training was the lactic acid system and i could also tell this as I felt a burning sensation in my muscles. The fitness components that were targeted were cardiovascular endurance and muscular endurance. During this training had to work for 45 seconds at 80 to 95% which is at high intensity and had a rest time of 15 seconds doing things like walking and small stretching and resting at a rate of 40 to 50% of your maximal heart rate, then after one whole set we got a complete rest time of 90 seconds. There are many benefits toward doing a HIIT training including burning a lot of calories in a short time,can improve oxygen consumption and can reduce your heart rate and blood pressure.
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