Chronic adaptations that occur with HIIT

How does HIIT affect VO₂ max

• It increases VO₂ max, improving the body’s ability to take in and use oxygen during exercise

What effect does HIIT have on capillarisation

• It increases capillarisation, enhancing oxygen delivery to muscles

How does HIIT affect blood pressure

• It reduces both systolic and diastolic blood pressure at rest

How does HIIT affect mitochondria in muscles

• It increases mitochondrial mass, improving the muscle’s oxidative capacity

How does HIIT influence muscle buffering capacity

• It increases muscle buffering capacity, helping neutralise acids and delay fatigue

What changes occur in muscle glycogen with HIIT

• Resting muscle glycogen content increases, the rate of glycogen use decreases, and reliance on carbohydrate as a fuel source during exercise is reduced

How does HIIT affect lactate during exercise

• It decreases lactate production and improves lactate tolerance, allowing high-intensity exercise to be maintained longer

What cardiovascular adaptations occur with HIIT

• Increases in stroke volume, maximal cardiac output, blood volume (including haemoglobin and plasma), and arterio-venous oxygen difference; decreases resting and submaximal heart rate