High intensity interval training has become an extremely popular training method. People that use HIIT do it mainly because they want to burn fat, and HIIT is very effective in doing so. But there are numerous other beneficial physiological adaptations that take place in the body during HIIT. These adaptations should not go unnoticed because they will enhance the quality of participants’ lives. Here are some of those adaptations:
- Reduced lactate accumulation by enhancing muscle buffering capacity
- Increased VO2 max
- Increased activity and density of sodium-potassium pumps
- Increased activity in the transport of vital proteins by membranes
- Improved mitochondrial and glycolytic enzyme activity
- Increased concentration of catecholamines from the hormonal system
- Increased fat oxidation
If you aren’t familiar with any of the given adaptations, do not worry. The lessons in Section I will explain each of them and how they relate to HIIT in more depth—so you can grasp their significance. Once that happens, you’ll become so enthusiastic about HIIT’s benefits that it will dramatically increase the atmosphere of fun when you and your clients are doing HIIT workouts.
The complex adaptations involve positive changes both in the body’s physical structures and in its functional processes. Additionally, these changes differ between athletes (or well-trained individuals) and people new to fitness. Because the person just beginning to get fit is essentially starting from zero, through engaging in HIIT protocols, they will experience the beneficial adaptations in all of the possible areas. However, that’s not the case for a well-trained person.
Most types of metabolic stress and working out, meaning about any HIIT protocol, will lead to oxidative adaptations, meaning greater aerobic fitness, for the untrained person. However, for the athlete or well-trained person, the HIIT training protocol has to be more specific and targeted to create noticeable and desirable adaptations. I’m going to give you the needed information, so you can understand, design, and lead HIIT protocols for participants at a wide range of fitness levels.