Summarize high-intensity interval training (HIIT) and explain how it differs from low-intensity exercise programs. Include a definition of the 10-20-30 method

Answer 1

HIIT is a challenging training program that involves high- to very-high-intensity (80-90 percent of maximal capacity) intervals, each followed by a low- to moderate-intensity recovery interval. Usually a 1:3 or lower work-to-recovery ratio is used.
HIIT provides greater health and fitness benefits than traditional lower-intensity programs. Fitness enthusiasts like HIIT because higher fitness and weight loss goals are reached with this type of training, often with workout sessions of shorter length, as long as caloric intake is carefully monitored and not increased following training. While originally used primarily for cardiorespiratory training, HIIT is increasingly being applied to resistance work, plyometrics, and other types of workouts.

The 10-20-30 method of HIIT training was developed by Dr. Thomas Gunnarsson after studying a variety of HIIT workouts using moderately trained runners. After a proper warm-up, participants exercise for 10 seconds at maximal effort (100% effort), 20 seconds at a somewhat hard effort (60% effort), and 30 seconds at a light effort (30% effort). This cycle is repeated for five minutes.