#25
Pongo lo más interesante de lo que dice la wiki sobre HIIT (creo que antes no estaba tan extenso, cuando lo leí tenía 3 parágrafos nada más xD):
https://en.wikipedia.org/wiki/High-intensity_interval_training
"A HIIT session often consists of a warm up period of exercise, followed by three to ten repetitions of high intensity exercise, separated by medium intensity exercise for recovery, and ending with a period of cool down exercise. The high intensity exercise should be done at near maximum intensity. The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise, but may be as little as three repetitions with just 20 seconds of intense exercise.
There is no specific formula to HIIT. Depending on your level of cardiovascular development, the moderate-level intensity can be as slow as walking.[4] A common formula involves a 2:1 ratio of work to recovery periods, for example, 30–40 seconds of hard sprinting alternated with 15–20 seconds of jogging or walking.
The entire HIIT session may last between four and thirty minutes, meaning that it is considered to be an excellent way to maximize a workout that is limited on time."
Importante el ratio 2:1, 30-40 segundos de intensidad máxima y 15-20 segundos de descanso. De 4 a 30 minutos.
Lo que dice Cryoned (Tabata):
Tabata regimen
A version of HIIT was based on a 1996 study by Professor Izumi Tabata (田畑 泉) et al. initially involving Olympic speedskaters, uses 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). The exercise was performed on a mechanically braked cycle ergometer. Tabata called this the IE1 protocol. In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state training (70% VO2max) 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 mL/(kg•min), but the Tabata group had started lower and gained more overall (from 48 to 55 mL/(kg•min). Also, only the Tabata group had gained anaerobic capacity benefits.
Hoy haré los 4 minutos de Tabata burpees con reloj y sentimiento muscular.
