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Anonymous
Peak effort can only be exerted for 3-4 seconds by anyone who is not a professional level athlete. After that your output decreases significantly, so if your going the same speed at the end of a 20 second sprint as the start you were not giving maximum effort.
If you are highly trained and sprinting is no longer effective for maximum effort you can try dragging a sled behind you or sprinting uphill.
HIIT in my opinion is not an effective method for body recomposition. It has no benefits over steady state cardio for fat loss, unless you consider the time taken to complete the exercise, and many people believe it causes muscle atrophy. HIIT does have unquestionable positive effects on maximum effort athletic performance, but I'm assuming your just trying to burn calories.
Just stick with steady state cardio. Most people can sustain 70% maximum heart rate for an hour and most trained people can do 80%. 85% max heart rate is right around the lactic acid threshold so you can probably only do it for a few minutes at a time.
The main claim of HIIT for weight loss is that you continue to burn calories after your done. This is due to increased protein synthesis because of damage done to your muscles. You can achieve a greater effect from simply lifting weights, which is much less hard on the joints. Also you won't feel like your about to die like you do with HIIT.
Remember, no matter how much you exercise you won't lose weight if your consumed calories are above your total daily energy expenditure.
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