Short, Sharp Interval Training For Better Strength Gains & Lean Muscle

HIIT, seems like a “hit” in the gym nowadays, and although it is nothing really new, it is a fantastic way to increase your cardio, burn calories and increase power in your working muscles without jeopardising strength. HIIT is short for High Intensity Interval Training, and it is one small part of the A.F.P.P. (which we will be including in detail in the coming weeks). Short interval training revolves around short and fast time intervals with shorter recovery periods. So you get a big aerobic bang for your buck whilst at the same time keeping hold of your hard earned muscle. But there is a catch!

Batman, P. (Advanced Aerobic Conditioning, 2004) states the need for athlete’s to build up an aerobic base before endeavouring anything like high intensity training programs like HITT (the AFPP is derived from the same principles as stated by Dr. Batman). And this is a problem with “new” gym room floor phenomenon. Sometimes they are a fantastic way of making quick gains (which are quite visible) but they often fade as quickly as they appear. Why? Batman states “Aerobic power training assumes that the client has the necessary foundations of aerobic training to cope with the stress of high intensity training”. If you don’t create a solid base of aerobic training, you do not have a good chance of maintaining what you might gain from programs like HITT.

But it’s not all doom for well trained athletes, in fact HITT and short interval training programs are part of the bigger picture for advanced aerobic exercise prescription. If you already create the base, you can really improve your aerobic power with short interval training. “Shorter intervals challenge the body’s ability to carry and deliver oxygen to the muscle cells for short periods of intense work before an excess of lactic acid interferes with performance”. Therefore, shorter can be much sweeter, for increasing power output, and maintaining lean muscle mass, while at the same time burning calories to keep fit throughout the training year.