High-Intensity Interval Training: Research-based Workouts for Optimal Results

✍ Scribed by Gudfinnsson, Helgi

• Publisher: Independently published
• Year: 2021
• Tongue: English
• Leaves: 277
• Category: Library

✦ Synopsis

To both the knowledge-seeking fitness enthusiast and the fitness fanatic lacking time to exercise—this book is for you! [list]
[]For the knowledge-seeking fitness enthusiast—you’ll find scientific sections giving detailed descriptions of physiological changes in the body that happen with various types of workouts.
[]For the fitness fanatic who is short on time—you’ll find over a hundred detailed 20-minute HIIT workouts for exercise modes like running, burpees, battling ropes, cycling, and AirBike.
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Additionally, you’ll find chapters and workouts concerning: [list]
[]HIRT—high-intensity resistance training—is when you use kettlebells, dumbbells, and barbells in an interval training format.
[]HICT & HIFT—high-intensity concurrent & functional training—combines two exercise modes: endurance and strength.
[*]HIPT—high-intensity power training—the primary goal of HIPT is to develop the ATP-PC system and fast-twitch muscle fibers, which is accomplished through high velocity-high force and high velocity-low force exercises.
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About the Author

Helgi Gudfinnsson is the owner and manager of Metabolic, a group training facility and system, and HIIT University, a website about high-intensity interval training and related topics. His specialties include fitness program design and large group training. As a lifelong learner, Helgi spends his time educating himself and others in the field of fitness training and nutrition. Helgi has written three books on HIIT— Where Fit Happens, Little Lessons on HIIT, and Little Lessons on Basketball Conditioning. Helgi lives in Grindavik, Iceland, with his wife and two children. If you would like to contact Helgi or learn more about his offerings, please visithttps://www.facebook.com/...uinversity.com

✦ Table of Contents

Contents
Introduction 1

High-IntensityIntervalTraining 4

High-IntensityIntervalTrainingandFatigueDevelopment6

High-IntensityIntervalTrainingandtheATP-PCSystem12

High-IntensityIntervalTrainingandGlycolysis 14

High-IntensityIntervalTrainingandtheCitricAcidCycleandOxidativePhosphorylation 17

High-IntensityIntervalTrainingandMembraneTransportProteins 21

High-IntensityIntervalTrainingandSodiumPotassiumPumps 22

High-IntensityIntervalTrainingandLactate25

High-IntensityIntervalTrainingandMitochondria 28

High-IntensityIntervalTrainingandCellularSignalingPathways 30

High-IntensityIntervalTrainingandATPTurnover 33

High-IntensityIntervalTrainingandProgramDesign 36

High-IntensityIntervalTrainingandExerciseIntensity42

CriticalPowerandtheFourIntensityZones 44

AKeyConceptinDeterminingAppropriateIntensity 47

High-IntensityIntervalTraining-RunningandCyclingWorkouts 51

High-IntensityIntervalTrainingAirbikeWorkouts 65

High-IntensityIntervalTrainingBurpeeWorkouts 82

High-IntensityIntervalTrainingBattlingRopeWorkouts 90

High-IntensityResistanceTraining 97

High-IntensityResistanceTrainingWorkouts 108

High-IntensityConcurrent&FunctionalTraining 131

High-IntensityConcurrent&FunctionalTrainingWorkouts 139
Contents
Introduction 1

High-IntensityIntervalTraining 4

High-IntensityIntervalTrainingandFatigueDevelopment6

High-IntensityIntervalTrainingandtheATP-PCSystem12

High-IntensityIntervalTrainingandGlycolysis 14

High-IntensityIntervalTrainingandtheCitricAcidCycleandOxidativePhosphorylation 17

High-IntensityIntervalTrainingandMembraneTransportProteins 21

High-IntensityIntervalTrainingandSodiumPotassiumPumps 22

High-IntensityIntervalTrainingandLactate25

High-IntensityIntervalTrainingandMitochondria 28

High-IntensityIntervalTrainingandCellularSignalingPathways 30

High-IntensityIntervalTrainingandATPTurnover 33

High-IntensityIntervalTrainingandProgramDesign 36

High-IntensityIntervalTrainingandExerciseIntensity42

CriticalPowerandtheFourIntensityZones 44

AKeyConceptinDeterminingAppropriateIntensity 47

High-IntensityIntervalTraining-RunningandCyclingWorkouts 51

High-IntensityIntervalTrainingAirbikeWorkouts 65

High-IntensityIntervalTrainingBurpeeWorkouts 82

High-IntensityIntervalTrainingBattlingRopeWorkouts 90

High-IntensityResistanceTraining 97

High-IntensityResistanceTrainingWorkouts 108

High-IntensityConcurrent&FunctionalTraining 131

High-IntensityConcurrent&FunctionalTrainingWorkouts 139

High-IntensityPowerTraining 175

High-IntensityPowerTrainingWorkouts 185

References 213

About the Author 236

✦ Subjects

High-Intensity Interval Training Workouts for Optimal Results