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Making HIIT a Hit Part II/II: Training Optimization? Where Do I Start? Theoretical Considerations & 10 Rules of Thumb

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The stop watch is your friend, when it comes to HIIT optimization. After the examples selected examples in the previous installment the intention of this 2nd part of the serious is to find some more general rules of HIIT program optimization with a special focus on exercise and performance on the one hand and fat loss and improvements in body composition on the other hand. Now, if you want to optimize something, you often have one or a set of parameters you can plug into a system of linear equations to find those parameters which generate the maximal output. Unfortunately, we are not only lacking linear, but any form of exact equations, but are also at a loss how programming is actually done. In that, Laursen's & Jenkins' definition of optimization as identifying "[...] the optimal exercise intensity, exercise duration and number of interval bouts, in addition to the type (active vs passive) and duration of the recovery between exercise bouts." May be...
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Making HIIT a Hit Part I/II: The Quest for the Optimal Interval to Rest Ratio for Your Type & Goals - Warming up: Selected Studies + Individual Take Home Messages to Set the Scene

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This series will not readdress the "HIIT and/or LISS debate", but simply try to do what the title says: Help you to determine the "ideal" form of HIIT for your type & goals. After posting yet another article about the benefits of high intensity interval training ( HIIT ) training on Wednesday , I thought it may be a good idea to take a look at the pertinent literature to get a better grasp of what exactly high intensity interval training actually is... "What it is? What do you mean?" While almost everyone appears to recommend you do at least some amount of high intensity interval training, these days, the definition of both the "high intensity" and the "intervals" which are more than just eponymous of this type of training are usually pretty wooly. The two questions this article is supposed to answer are therefore: How long should the intervals and rest periods be and at which intensity should they be performed. Attention, ...
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