HIIT is a training idea in which low to moderate intensity intervals are alternated with high intensity intervals.
HIIT can be applied to running or to exercises such as squatting. HIIT is considered to be much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat than ever before.
"In research, HIIT has been shown to burn adipose tissue more effectively than low-intensity exercise - up to 50% more efficiently." It has also been shown to speed up your metabolism which helps you burn more calories throughout the day.
When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being, including increased bone, muscle,
tendon, ligament strength and toughness,improved joint function, reduced potential for injury, increased bone density, increased metabolism, increased fitness improved cardiac function, and improved lipo-protein lipid profiles, including elevated HDL ("good") cholesterol.
AGILITY / MOBILITY
Mobility refers to our ability to move freely without stress on the body. Our flexibility is dependent on the range of motion of our muscles. The two are not the same, but are not mutually exclusive. Good mobility can assist your flexibility and vice versa.
Mobility training can improve the range of motion of our joints and muscles. It can assist in improving our posture. Mobility training can alleviate 'everyday' aches and pains as well as improve our body awareness.
Conditions such as lower back or knee pain, plus some forms of arthritis, can benefit from mobility exercises.