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High Intensity Interval Training

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==Introduction==The Tabata interval training is simple and High Intensity Interval Training (HIIT) uses short, but produces remarkable resultshigh intensity intervals. It HIIT has been shown to improve both anaerobic and aerobic fitness in trained athletes<ref>http://jp.physoc.org/content/575/3/901.short</ref>. It is one of the most efficient work outs in terms of improvement for time committed, as well as being a lot of fun.

==The Tabata Workout==

{{Main|Tabata}}

The Tabata workout is 8x (20 seconds maximum effort with 10 seconds recovery) for a four minute workout<ref>http://www.ncbi.nlm.nih.gov/pubmed/8897392</ref>. Before starting the Tabata it is important to warm up thoroughly as this work outs a lot of stress on the body. The 'maximum effort' nature of the Tabata intervals creates significant risk for injury. I would strongly suggest that you start doing the Tabata structure, but instead of doing the 20 seconds 'all out', do them as comfortably hard. Over the course of a few weeks, build up to doing them as fast as you can. Another alternative is to do the workout on a bike, riding out of the saddle to use similar muscles to running, but without the increased range of motion required by this level of intensity.

==The Little HIIT==

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