Cardio Training Intervals Go Viral
Fitness enthusiasts are sharing practical workout routines, with Puck van Drenth detailing a game-changing cardio session: stretch, 5-min walk, 2-min warmup run, then either 10x (10s sprint/50s rest) intervals or 10x (30s fast run/30s rest). Runner's World UK also sparked discussion on whether to run or strength train first for max gains, linking to trainer insights.
High-intensity interval training (HIIT) isn't a new phenomenon; its roots trace back to the 1930s with German coach Dr. Woldemar Gerschler and physiologist Dr. Herbert Reindel. Their "interval training" method focused on the recovery period between sprints as the key moment for the heart to adapt and grow stronger. This concept was later popularized by athletes like Czech runner Emil Zatopek in the 1950s. The intense bursts in HIIT workouts provide significant cardiovascular benefits, often more efficiently than steady-state cardio. Studies show these routines can improve VO2 max (the maximum amount of oxygen your body can use during exercise), reduce blood pressure, lower LDL cholesterol, and improve insulin sensitivity. The afterburn effect, where your metabolism stays elevated for hours post-workout, also contributes to greater fat loss. The specific interval timing—like the 10s sprint/50s rest or 30s run/30s rest—works by pushing the body to produce a lot of lactate and then adapt, improving lactate tolerance over time. These short, maximal efforts engage fast-twitch muscle fibers, which are crucial for building strength and power. This process also triggers the creation of more mitochondria in your cells, boosting overall energy and stamina. The debate over whether to perform cardio or strength training first depends entirely on your primary fitness goal. If your main objective is to build endurance for activities like a marathon, it's best to do your cardio session first while your energy levels are highest. For those focused on getting stronger, building muscle mass, or losing fat, lifting weights should come first. Research shows that doing cardio before a strength workout can deplete glycogen stores and cause fatigue, limiting the number of reps you can perform and potentially increasing injury risk. One study found that lifting weights before cardio significantly boosted fat burning during the subsequent cardio session.
