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A variant on the Tabata workout is the Little HIIT, named after Jonathan Little, one of the researchers<ref>http://studio4romtech.com/PDF%20links/McMasters_Study.pdf</ref>. The Little HIIT uses 4 or 6 repeats of 30 seconds 'all out' with a 4 minute recovery after each interval.
==Benefits==
HIIT has been shown to improve [[VO2max]], mitochondrial activity and performance in cycling time trials. HIIT has also been shown to shift muscle fiber types from type IIb (fast twitch) to type I (endurance)<ref>http://www.springerlink.com/content/1137px7x66667132/</ref> with type IIa unchanged.
==Caveats==
There are some caveats to be aware of with HIIT