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#096 How to Improve Metabolic Health with HIIT, Circadian-Timed Eating, & Sleep

FoundMyFitness

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Short Bursts, Big Gains

High-intensity interval training (HIIT) protocols are effective for enhancing metabolic parameters and fitness levels. Notable examples include the Tabata method, which consists of 20 seconds of all-out effort followed by 10 seconds of rest, repeated eight times for a total of four minutes. The Wingate protocol involves 30 seconds of maximum sprinting followed by four minutes of low-intensity recovery, performed four to six times in approximately 20 minutes. Another method features one minute of intense effort paired with one minute of light recovery, repeated ten times for a 20-minute workout. The Norwegian 4x4, favored by the ski team, includes four minutes of intense work followed by three minutes of light recovery, repeated four times for a 25-minute routine. Each of these protocols highlights the efficiency of short, high-intensity bursts combined with rest or lower intensity periods to optimize training results.

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