Which One is Right for you?
These two pieces of training are some of the best fitness methods, either you want to develop initially or desire to improve further. But, they work for different purposes and target different health systems.
Knowing the differences will be very helpful in deciding which one you want to take. The below blog serves to provide all information necessary to enable choosing one of the best products with greater benefits according to your health.
Difference between Speed Work & HIIT
Understanding Speed Work
Speed work generally includes short intervals of high-intensity work, followed by active recovery. It is primarily focused on trying to increase running speed and efficiency.
Speed work can apply to other sports, although it is most normally associated with running or track and field.
Key characteristics of speed work
- Short and intense intervals (usually 30 seconds to 2 minutes).
- It is more focused on running at or near maximum speed.
- It offers active recovery periods that are typically shorter than the work intervals.
- Its primary target is the anaerobic energy system.
Advantages of Speed Work
- You will observe an increment in your running speed and efficiency.
- It increases the lactate threshold, which is the point at which lactic acid builds up in the muscles).
- It increases running economy, which is the oxygen required to produce a running speed.
- It improves neuromuscular coordination.
Speed Work Routine
Warm-Up: 10-15 minutes of easy jogging followed by dynamic stretches.
Intervals
- Sprint: 200 meters with at least 90% of effort.
- Rest: 2 minutes of walking or slow jogging.
Repeat: 6 to 8 times
Cool-Down: 10 minutes of easy jogging and static stretches.
Understanding HIIT
HIIT workouts involve short bursts of intense exercise followed by rest periods or low-impact activities. This training approach works with various exercises like running, biking, swimming, or bodyweight moves.
Key Characteristics of
- Short period of intense exercise (typically 30 seconds to 4 minutes).
- Includes exercises that can target different muscle groups.
- HIIT also supports active recovery periods that are usually longer than the work intervals.
- Anaerobic and aerobic energy systems are targeted.
HIIT Advantages
- It helps to improve cardiovascular health, metabolic rate, and fat burning.
- It helps to improve muscular strength and constancy.
- It is one of the most time-efficient workouts.
HIIT Routine Example
Warm-Up: 5 to 10 minutes of light jogging and dynamic exercises.
Intervals:
- Exercise 1: 30 seconds of jumping jacks
- Rest: 15 seconds
- Exercise 2: 30 seconds of push-ups
- Rest: 15 seconds
- Exercise 3: 30 seconds of high knees
- Rest:15 seconds
- Exercise 4: 30 seconds of squats
- Rest: 15 seconds
Repeat: 3 to 4 times
Cool-Down: 5 to 10 minutes of stretching and very light activity.
Which Training Should Be Selected
The choice should be based on the specific fitness goal and personal satisfaction. Here is what you should select:
Choose Speed Work
- If your primary goal is to improve running speed and performance
- If you have a solid aerobic base and you are ready to push your limits beyond everything
- If you want to enjoy the challenge of intense exercises
Choose HIIT
- If you want to improve overall fitness and burn fat
- If you have limited time for exercise
- If you prefer a variety of exercises and enjoy changing up your routine
Combination of Both
We know that it can be a difficult decision to choose between HIIT and speed work, but there’s always an alternative way. Here comes a combination of both, you can also include both in your training plan.
Speed work sessions can help you run faster, while HIIT can boost your general fitness. So, you have the option to mix and match these workouts to meet your goals.
How to Include them in your Training
Here are some tips on how to include them in your training:
- If you are a newbie in the workout sea, start with a shorter workout and longer recovery period.
- Always be careful about what your body is trying to communicate and then adjust the intensity and recovery of your workout.
- If you are bored of the regular same workout, try out different combinations.
- Give your body recovery time.
Recommendations
Here at One Physio, we believe, both speed work and HIIT are effective ways through which one can improve his or her level of fitness. In short, the core difference between these two lies in their focal areas. Once you understand these differences, you can pick the right approach for your goals.
Whether aiming at sprinting ability or seeking some effective and very intense training in general, both types of workout, speed work, and HIIT offer so much for any fitness goal!