HIIT or Endurance Training? 7 Goals and How

HIIT or Endurance Training? 7 Goals and How

Exercise is generally separated into aerobic/endurance training and power/strength activities. Long-distance running is an example of aerobic/ endurance, whereas high-intensity interval training (HIIT) falls into the power/strength category.(1)

Are long, continuous endurance runs better for your training, or should you focus on high-intensity workouts? The answer largely depends on your training goal, fitness level, and enjoyment.

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What Is Endurance Training?

Endurance training is also known as “prolonged exercise training.” It is classically performed at a relatively low intensity over a long duration. Long slow distance training is one type of endurance workout. During long slow distance training, an individual sustains a submaximal workload for a longer time.(2)

Classic endurance training results in enhanced cardiac output, maximal oxygen consumption, and the development of new cells. The result? The ability to maintain cardio exercise for longer distances and times with ease.(3)

What Is High-Intensity Interval Training (HIIT)?

HIIT is performed with a relatively high load or intensity at a short duration. Typical HIIT workouts qualify as strength training exercises. You perform repeated bouts of work at close to maximal power for a short period.(4,5)

But, just because you’re doing interval training doesn’t mean you’re doing HIIT. For it to be high-intensity training, you’ve got to push yourself to your max with every interval. Studies show that most people overestimate their exertion levels.(6) Be honest and continuously adapt your workouts for progressive overload.

How Does Endurance Training Compare With High-Intensity Training?

Endurance training and HIIT demonstrate a similar energy consumption (i.e., they burn an equal amount of calories during the workout).(8) But how individuals adapt to the training depends on many factors, including:

  • genetics
  • gender
  • age
  • nutrition
  • training history
  • environment

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Furthermore, it’s rare for a workout to be purely endurance or strength training. Most activities combine endurance and strength.(9) Even cardio-focused HIIT, like cycling intervals, will likely develop strength.

Ultimately, both HIIT and endurance training make you stronger, increase your stamina and cardiac output, help you lose weight and fat, and positively impact your fitness.

Studies show that short-term, intense exercise can lead to endurance adaptations. Inversely, low-load training approaching failure can lead to strength adaptations. If you challenge yourself, you’ll see results, no matter the type of workout.(10)

Thoughtful Workout Programming

When planning your HIIT and endurance exercise routines, the adage of “too much, too soon” holds. Studies show that simultaneously increasing strength and endurance training volume impedes progress.(11,12,13)

Goals-Based Training Program

Now that you understand how endurance and interval training at high intensities affect your fitness, it’s time to set some goals! Find your objectives and how to achieve them in the list below. Then, use the Find the HIIT series on the adidas Training app!

Goal 1: Get Started

Do This:

Lower-intensity HIIT and endurance training


Have you just taken up running and still find it difficult to run for longer periods of time without stopping? Then you should begin with low-intensity intervals. Try running for short intervals followed by walking rests so you can recover. You can find a good program for beginners in our blog post, Go from Walking to Running with These Expert Tips!

Goal 2: Improve Race Times

Do This: 

Endurance training and HIIT


An effective training program for improving your race time is built like a pyramid:

  • The stable foundation is composed of longer runs to build your aerobic capacity.
  • You can enhance your base by improving your running form and performing strengthening, stabilizing, and stretching exercises.
  • The top of the pyramid consists of race-specific maximum efforts like tempo runs and high-intensity intervals.

Goal 3: Run Half Marathons And Longer Races

Do This: 

Endurance training*


If you want to finish a half marathon or longer, you must first put in the mileage. Long, low-intensity runs make up the majority of your preparation. In particular, this helps your tendons, ligaments, bones, and working muscles get used to sustained impact. This helps to prevent overuse and injury. Long-distance runs increase your aerobic endurance and streamline your running form. 

*Note: If you want to run a sub-3 hour marathon, you not only have to train at high volumes, but you also need to incorporate speed work and high-intensity interval training into your training plan.

Goal 4: Run 10Ks And Shorter Races

Do This: 

HIIT and HIIT sprints


High-intensity intervals are crucial for short-distance races like five and ten kilometers. The shorter the race, the more fast-paced and intense workouts you should do. For races of up to ten kilometers, you usually run at or above your anaerobic or lactate threshold. This is the level at which the oxygen is no longer sufficient to metabolize the accumulating lactate (lactic acid) caused by high-intensity exercise.

High-intensity interval training and challenging tempo runs at race speed are good ways of building up your body’s tolerance to high lactate levels. This not only improves your lactate tolerance and pace endurance but also increases your VO2 max. 

Goal 5: Lose Weight

Do This: 



The best workouts for losing weight are those that help you achieve a negative energy balance (where more calories are burned than consumed). High-intensity intervals burn a high amount of calories in a short period of time. The high intensity of the workout puts a lot of strain on your muscles. The process of rebuilding and repairing your muscle tissue after the workout requires additional energy, and the afterburn effect continues to burn calories post-exercise. HIIT leads to a greater afterburn than endurance training.(14)

Is HIIT Making You Hungry?

Try endurance training if you’re trying to lose weight but feel extra hungry after your HIIT workouts. Your intense exercise might be dysregulating your appetite. Longer, more relaxed activities may soothe your hunger hormones and maintain a negative energy balance.(15)

Goal 6: Build Strength

Do This: 



HIIT workouts are more likely to increase muscle mass throughout the body. Muscles get bigger when exercised to fatigue (or very close). Since HIIT aims to train as hard as possible with every interval, these workouts are likely to develop total-body strength.

But if you’re new to exercise or returning after a break, any workout will increase your muscle mass. So beginners can use endurance training to achieve their strength development goals. Once you get over the initial training hump, avoid a plateau by adding HIIT.

Goal 7: Lose Fat

Do This:

Endurance training


Generally speaking, endurance training is a fat-burning activity. When you run, cycle, or exercise at around 60% effort, your body uses fat as fuel. Anything about that switches to glycogen and acid for energy (like when you reach your maximal output during HIIT). 

After an initial fat loss stage, start incorporating HIIT into your workout program. HIIT workouts increase muscle mass more than endurance training. Muscles increase metabolism, helping you use more fat during the day (even when resting). 

For more information on the mechanisms of exercise for fat loss, see this blog post: How To Burn Fat Running.

It Gets Easier!

Tough training sessions are very hard on the body and require a lot of recovery time. The better your base is, the more training your body can handle, and the less recovery time it needs after intense workouts. Or simply put, you can train harder and more frequently.

Create Your Workout Program

Endurance training and HIIT are equally important. Your exact workout plans are dependent upon your goals and lifestyle. Nevertheless, you should incorporate both styles of exercise to profit from the training effects of each.

Admittedly, going for an hour-long run requires less planning and knowledge than creating your own HIIT workout. To help, we’ve launched a new high-intensity interval training series on our adidas Training app. Let us guide you: 

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5 EASY Ways to Start Losing Weight Today

5 EASY Ways to Start Losing Weight Today

easy ways to lose weight fast

Looking for easy ways to lose weight fast?

We all know the quick-fix diets don’t work. In fact, these are 5 diets I stopped doing to Lose 45 pounds!

That said, there are little daily habits you can add it that will help you start losing weight today!

If you need a place to start, add these science backed tips into your daily routine!

3 HEALTHY ways to Lose Weight:

1. Eat More Fiber:

 Fruits and veggies with water soluble fiber will increase the feeling of fullness to help you avoid overeating naturally. Some of my favorites are foods like:

  • sweet potato, avocado, apples, broccoli, beans, nectarines, flax and oats.

Aim for 5-8 servings of fruits and veggies each day! These are easy to add to your Hot Body Meal Plan meals anytime or as a quick snack.

healthy recipes and easy ways to lose weight fast

2. Drink Green Tea/Match:

It can “increase energy expenditure by 4% and increase selective fat burning by up to 17%, especially harmful belly fat. Matcha is even more powerful”

Pep Rally Energy Boost is a delicious way to get your daily dose of green tea and matcha. Get yours here. 

matcha green tea, energy boostgreen tea, easy ways to burn fat fast

3. Get Enough Sleep: 

7-9 hours can help decrease cortisol levels, increase metabolism, reduce the risk of obesity and weight gain and help you make better food choices throughout the day!

If you’re struggling to get in 7-9 hours of solid sleep, take Slumber Party Sleep Boost about 30 minutes before bed – it’s AMAZING!

Want More Easy Ways to Lose Weight Fast?

We all know there are no shortcuts to weight loss, but these little habits are easy ways to lose weight fast if you start adding them into your daily routine.

If you want even more little hacks like this checkout these 11 tips reasons you’re not losing weight blog I shared a while back.

Small wins every day babe!


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Benefits of Matcha Green Tea

Benefits of Matcha Green Tea

Matcha green tea has been around for about a thousand years. And if you haven’t tried it yet, it’s time. That might have you wondering: what is matcha, anyway? Is it different from plain old green tea? If so, is it better?

If you’ve ever wondered about any of those things, you’ve come to the right place. Since matcha is a key ingredient in Pep Rally, our new energy boost, I wanted to do a deep dive. Ready? Let’s go!

Matcha 101

First, let’s talk about the common confusion between green tea and matcha. To clear it up, let’s start with the basics. Matcha is a specific type of green tea. That means that all matcha is green tea, but not all green tea is matcha.

Because matcha is specially grown and processed, the nutrients in the tea leaves are more potent and you get more of that leaf in your drink. Basically, matcha’s a more effective vehicle for getting the goodness of green tea (think: caffeine and antioxidants) into your system.

What makes matcha so great

Let’s be clear here: all green tea is great for you. Matcha just gives you some of the benefits in a higher concentration. Here are a few of my favorite things about matcha:

It’s loaded with antioxidants

Matcha has more antioxidants than other forms of green tea. This basically means it gives your cells more resources to fight damage, helping your body stay healthy and prevent chronic conditions, cancer, and more. 

It gives you a natural energy boost

Because matcha is more concentrated than green tea, it delivers more caffeine. For reference, an eight-ounce cup of normal green tea has about 28 mg of caffeine. That’s basically half of what black tea has and about a quarter of the caffeine content you’d find in an eight-ounce cup of coffee. Truthfully, I can drink a cup of green tea and not feel the energy boost at all unless I really pay attention.

Matcha is different, though. It can pack in twice as much caffeine as green tea or, depending on the preparation, even more. In Pep Rally, you’re getting 80 mg of caffeine per serving. But because you’re getting it from a natural source, you don’t have to worry about jitters or any of the other junk that can come with a lot of the caffeinated products on the market today. 

In fact, matcha also contains an ingredient that can directly combat that edge that comes with other forms of caffeine: L-theanine.

It delivers L-theanine

Remember how I said that shading the green tea leaves during the end of the growing process made them create more amino acids? This is the amino acid we’re talking about. L-theanine is a pretty powerful tool that can help improve focus and productivity. Specifically, this amino acid can:

  • Help you fight stress and keep your blood pressure stable even when you’re in stressful situations
  • Improve your focus
  • Support immune health

It’s a power player in Pep Rally

For all of these reasons, we pretty much had to put matcha in Pep Rally. As part of the Pep squad, it helps you get that long-lasting, jitter-free natural energy boost, plus more focus, better fat burning, and improved athletic performance. If you want to crush your next workout or you’re in need of a pick-me-up, call in the Pep Rally! 

Our new boost gives you what you need with natural sources (like matcha) so you can feel good not just in the moment, but in general. Ditch the energy drinks and pre-workout and give yourself the boost you need with Pep Rally!

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How Much Caffeine is Too Much??

How Much Caffeine is Too Much??

It’s def possible to have too much caffeine. On top of that, certain situations — like coffee on an empty stomach — can give caffeine a bad rap, even when it’s really the other things at play causing the problems. 

All this said, I’m pro caffeine, just in moderation. Too much caffeine is going to literally jack you up, especially consuming too much at one time. But how much is too much? I’ve got you, girl.

Your recommended daily dose of caffeine

The FDA says people shouldn’t have more than 400 mg of caffeine each day. That’s roughly equal to four eight-ounce cups of coffee. 

Note that we’re saying eight-ounce cups. That’s pretty small. And if you opt for an energy drink, be extra careful. A lot of options can have as much as 250 mg of caffeine in one eight-ounce serving. 

Is going over that cap really a big deal? If you only do it every once in a while, probably not. But if you do it too much, you risk caffeine toxicity.

Plus, even a single day with too much caffeine can leave you with some pretty unwelcome side effects.

Side effects of excess caffeine

No surprise here: one of the main issues with too much caffeine is sleep problems. Besides insomnia, though, too much caffeine can cause:

  • Jitters
  • Anxiousness
  • Dehydration
  • High blood pressure
  • Heart palpitations
  • An upset stomach
  • Heartburn

Clearly, too much caffeine can cause a bunch of problems that leave you feeling way worse than you started. You’d probably didn’t want to trade that tiredness for the side effect you’re feeling, right?

To help you avoid these nasty side effects, I recommend:

  • Mixing in other stuff with caffeine. Consider what you consume along with your caffeine. I love matcha green tea because it has caffeine, but it also has L-theanine, which has a calming effect. Or you could always add some ashwagandha into the mix to ward off jitters. 
  • Timing your consumption. When you have coffee or tea on an empty stomach, it can upset your digestive system. If you start your day with caffeine, eat something with it. This could be as simple as a quick shake with our protein powder or a banana. Then, mind your caffeine intake at night. It can take your body as long as six hours to metabolize even half of the caffeine you’ve consumed. If you’ve been having sleep problems, you might be able to blame your afternoon consumption. Some people are more sensitive to caffeine than others, so pay attention. If cutting out caffeine after noon helps you get good sleep, that’s well worth it. 
  • Avoiding too much at once. Too much caffeine can literally be toxic. And even when you don’t reach potentially health-hazardous levels, a lot all at once is often behind the jitters or nausea. Stick with about 75-160 mg at a time. That’s roughly one or two eight-ounce cups of coffee. Wait for about half an hour and see how you feel. If you’re still pooped, you can always have more. But there’s no way to undo too much caffeine other than to wait it out (yikes). 
  • Getting smart about where your caffeine comes from. Some caffeine sources (looking at you, energy drinks and pre-workout) have so much that your risk for side effects is already super high. To give your body a boost without having to pay for it, look to natural caffeine sources like matcha green tea, smaller cups of coffee, or our NEW! Pep Rally Energy Boost!

Just the right amount of Pep!

We created Pep Rally so you could get caffeine from some of the best natural sources out there. Our new boost has 80 mg of caffeine per scoop so it’ll put some pep in your step without jitters or any of that junk. If you’re really needing to pump it up, you could do two scoops for 160 mg of caffeine. Even then, you won’t be exchanging tiredness for other side effects. In fact, Pep Rally also contains an amino acid called L-theanine that specifically combats anxiousness and stress! 

On top of that, we’ve packed it with other key natural ingredients for long-lasting energy like:

Basically, it’s a healthier way to enjoy caffeine. So whenever you need it, summon the Pep Rally

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Katie’s Top 5 Tips for Boosting Energy Naturally

Katie’s Top 5 Tips for Boosting Energy Naturally

Sometimes we find ourselves in need of a little pick-me-up. I get it! We all have those days. 

Maybe you’ve had a long week or you didn’t sleep great last night. Maybe your hormones are throwing you off. You could be stressed, traveling, under a tight deadline, or not getting the nutrients your body needs from your diet.

There are pretty much a million things that could be making you feel tired. So if you’re looking for a way to fight your tiredness and boost your energy naturally, add these things to your arsenal.

#1: Eat a nutritious diet

Your body is a complicated system and it needs a lot to keep it functioning at its best. If you’re filling it with junk like sugar or alcohol, it’s going to make you pay for it, usually with fatigue. And if you’re not getting the nutrients you need from your diet, the same is true. Making bad food choices is like putting only a tiny bit of gas in your car — and then expecting it to make a major road trip. 

You might already know that I recommend eating whole foods above everything else. The closer you can get to the natural source, the better. That means choosing food with limited processing and added ingredients — and loading up your plate with lots of fruits and veggies. If you’re not quite sure what you should be eating to feel like your best, most energized self, I can help. All of my nutrition plans include meals that will supply your system with the nutrients it needs. And when you need a quick and easy way to get more goodness in, you know you can always turn to our LSF Plant Protein.

#2: Get Pep (Rally) in your step!

We all have days where you need a pick-me-up. I mean, I do!

That’s why I made our newest boost, Pep Rally! I teamed up all the natural energy-boosting powerhouses, like matcha and ginseng, to give you a pep in your step when you need it most. I can’t wait for you to try it!

#3: Move that body, girl!

A sedentary lifestyle (that basically means sitting around a lot) makes you feel even more sluggish. You don’t have to take my word for it. Studies show that getting moving on a regular basis can decrease your fatigue by 65%. That’s a pretty big drop!

My general recommendation is to get 30 minutes of exercise with the LSF App five or six days a week. But I know that if you haven’t been moving much, that can sound like a lot. Don’t be afraid to ease yourself in. Even 10 minutes a day can still do wonders — and I legit have the Daily 10 for this purpose. Getting moving can be way easier than you might think. A brisk walk around your neighborhood counts. So does literally any workout from our LSF App, which means you can choose whatever sounds good to you on any given day! Plus, we’ve got a seven-day free trial so you can see what you think. Try it out!

#4: Get enough sleep

If you want to feel energized during the day, you NEED to recharge your battery at night. And that means getting a good night’s rest. Most of us need at least seven solid hours every night so our body can do all of its important overnight work

You probably already know that getting enough sleep is important for your body and your mind. The trick, of course, is actually getting that sleep. If falling asleep or staying asleep is hard for you, check out Slumber Party, our sleep boost. She’s packed with stuff to help you drift off to dreamland and wake up feeling refreshed.

#5: Control your stress

Stress takes its toll, literally. When your body is continually dealing with high levels of cortisol, the stress hormone, it causes lasting fatigue. Plus, stress can make it harder to sleep, worsening the problem! 

If you’ve been feeling wound up lately, meet Miss Congeniality, our mood-boosting stress buster. We’ve combined a bunch of natural but powerful ingredients to help take the edge off so you can feel better. 

See? There’s a lot you can do to give yourself a boost when you need it without resorting to that fourth cup of coffee or an energy drink. I am SO excited to have you all try Pep Rally for that pick-me-up you need!

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Runtastic is a family-friendly place to work!

Runtastic is a family-friendly place to work!

Ever since our founding in 2009, Runtastic has continued to grow. Both within our team and within our team’s families! 

The majority of Runtastics are at the age when many people start having kids. And while we are excited for our colleagues’ babies, this growth challenges the company and the parents. So, what do we do? How do we help our parents successfully manage their careers and families?

Believe it or not, we have almost 80 Runtastic kids at this point!

A Flexible Environment

Our flexible working hours make it easier for Runtastic parents to balance their responsibilities at home and work. Everyone’s family is different, so we try to find individualized working-hour models that suit our Runtastic parents’ needs. 

We allow employees to choose between various part-time models and our flexible hybrid work approach. Hybrid work allows most employees to decide whether they work from Runtastic’s office, their Austrian home, and up to 20% of their time at another location. So, our Runtastics can spend up to two months working abroad. Back in Austria, the flexibility to work from home comes in handy in case of family emergencies.

And while it’s usually easier to focus without toddlers in the background, bringing kids to work is sometimes helpful. We have no official policy about children in the workplace and support our colleagues who need to.

Thanks to libraries, chatty colleagues, and a slide in our Linz office, our young visitors rarely get bored in our locations. 

We offer six vacation weeks (one more than the standard five Austrian vacation weeks) and ask all staff to take two of those weeks during the end-of-year holiday season. We hope this helps families avoid daycare struggles during school breaks. 

The Benefits of Living in Austria

While we have supported some of our team members to work from certain European countries, we must mention that raising a family in Austria has benefits. 

One is the Papamonat, where fathers can legally take off a month to care for their newborn. Another is the shared parental leave which can last up to two years. Finally, the nearly-free educational system. We are so lucky to live in such a privileged place!

Our international colleagues highlight how much they appreciate Austria’s safety and the international schools in our major cities. 

Admittedly, there is still room for improvement. For example, there are limited daycare options for kids under 18 months. Still, Austria provides more family support than many countries. 

Stronger Together

Team Spirit is one of our core values. We welcome the new viewpoints and perspectives that parents often provide. And we strive to help each other out. 

That’s why we encourage teamwork within our flexible working environment. We don’t want our staff working from home to be plagued by a guilty conscience. We understand when a colleague must take time off for family emergencies, doctor’s appointments, and other personal needs.

Balancing a career and family is not easy. We use flexible working-hour models, every resource our family-friendly country offers, and create a supportive work environment to make balancing family and work-life easier. 

Do you want to join a team of like-minded individuals? Check out our Careers page for open roles!


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