aerobic training

what is continuous training

steady state is low to moderate intensity exercise for long periods of time

how long is continuous training

20-80 mins

what is the work:rest ratio of continuous training

1:1/ 1:0.5

what heart rate zone is continuous training

60-80%

what muscle fibres does continuous training use

type 1- slow oxidative muscle fibres

what does HIIT stand for

high intensity interval training

what is HIIT

repeated bouts of high intensity work to gain aerobic benefits

how long is the HIIT sessions

20-60 mins

what is the heart rate zone of HIIT during work

80-95%

work:rest ratio in HIIT

1:0.5, 2:1, 1:1

benefits of HIIT

faster adaptions, higher calorie consumption,

heart rate zone of HIIT during recovery

40-50%

heart training adaptations

myocardial hypertrophy, stronger contractions, increased stroke volume, increased maximal cardiac output

vascular training adaptations

increased capillarisation, greater surface area for gaseous exchange, increased buffering capacity of lactic acid, improved vascular shunt mechanism, increased elasticity of arterial walls

blood training adaptations

increased blood plasma volume, decreased viscosity of the blood, increased red blood cells