Friends

The Training Room offers fitness instructor course so you can become a fully qualified personal trainer.

HIIT Training

What is HIIT?

The most common excuse why people do not exercise is lack of time. HIIT (High Intensity Interval Training) is a method for which that excuse can not be used. With only a few minutes per session, you can improve your fitness and also lose some pounds of fat.

HIIT Principles

HIIT consists of a period of high effort, followed by a period of low workload, all this is repeated a number of times. For example: 20 seconds sprinting and then jogging for 15 seconds. The periods of high intensity will immediately burn many calories effectively. Also the high intensive periods will cause the so called “afterburn” effect. This means that the muscles will still burn extra calories even 48 hours after the training. This is what causes much body fat to be lost with short workouts. Even in the periods of low intensity you will be burning some calories. More importantly, these periods give the muscles a much needed rest for this hard and intense workout.

HIIT Benefits

  • increases metabolism
  • little time is required
  • better condition
  • No gym required

HIIT Training Methods

The Internet is filled with many different HIIT training methods. Below are a few familiar ones explained. It is recommended that you also try the other methods you can find on the Internet or at your gym so you will find a workout that best suits your needs and abilities.

Tabata method

This is a very short version of HIIT based on research by Professor Izumi Tabata. Despite the short duration of the training it can still allow you to improve your fitness and a reasonable number of calories burned. This method is not for everyone, because it requires a very good condition.

  • Duration training session: 4 minutes
  • Frequency: 2-4 training sessions per week
  • Ratio: 20 seconds high effort / low exercise or rest 10 seconds, 8 reps
  • Execution: Start with a warm up of 3 minutes, then a sprint (almost at maximum speed) of 20 seconds and 10 seconds quiet walk / jogging,

Little method

The method was developed by Dr. Little. Jonathan Little and Dr. Marint Gibala. This training does take more time than the Tabata method, but is suitable for people of average fitness.

  • Duration training session: 27 minutes
  • Frequency: 3 training sessions per week
  • Ratio: 60 seconds high effort / low effort 75 seconds, 12 reps
  • Execution: Start with a warm up of 3 minutes, then at a reasonable pace run for 60 seconds and then 75 seconds walk quietly.

For absolute beginners, it is wise to start slowly and build your way up and let the body get used to sports and fitness before starting HIIT. This can be through normal interval training. The diagram below can be used.

HIIT Schedule for Beginners

  • Duration training session: 9-20 minutes
  • Frequency: 2/3 training sessions per week
  • Ratio: 30 seconds means high effort / 60-90 seconds (more if needed) low effort or rest, 6-10 reps
  • Execution: Start with a warm up for 3-5 minutes, then go running for 30 seconds, followed by a quiet walk / jog for 60-90 seconds. It is important that you are not more intense than training your body can handle. Start running at about 50-60% of the maximum intensity of what you can handle. As time passes and your fitness improves, you can increase the intensity quiet and / or increase the running time and / or decrease the rest time.

You can ofcourse choose to do some other form of cardio instead of running as such as cycling.
When health problems consult please a doctor or a fitness specialist.

Focus T25 Exercises

Focus T25 Exercises

Focus T25 program consists of an Alpha and Beta Cycle. In this cycle, you carry out various exercises. Below you can read how the cycles look like so you know what to expect from Focus T25.

Focus T25 exercises Alpha Cycle

The first four weeks of Focus T25 follow the exercises from the Alpha cycle. This cycle is steaming ready for the Beta cycle. Every day you do a different kind of training. What exercises can you expect at this stage?

Focus T25 Cardio

Cardio: Cardio exercises focus on burning fat so quickly you will begin to see muscle definition. Most cardio exercises focus on the lower body and the lower body muscles. Each week, the exercises are intense.Speed 1.0: These exercises revolve around speed. You will carry out the exercises paced and explosive manner. They are called plyometric exercises that revolve around improving speed, fitness and stamina.Ab intervals: The interval ab exercises rotate completely around your abs. You’ll build muscle burn fat as well so that you long dreamed abs get!Lower focus: These exercises focus entirely on your legs. If you perform these exercises properly, you will feel them for days.Total body circuit: This interval exercises focus on the entire body. These exercises prepare you for the Beta cycle of the program. The first part of the 25-minute exercises are explained quietly, the second round, the intensity is increased quite so well you need to bake!

Focus T25 exercises: Beta Cycle

After four weeks, you’re ready for the second cycle of Focus T25. And do not think that will be much easier. The intensity is greatly increased again. The focus shifts at this stage some more cardio to exercises for your core. After four weeks the Beta cycle finished. These exercises can you expect in the beta cycle.

Core Cardio: The core cardio is an intensified version of cardio exercise in the Alpha cycle. The exercises are more complex and a lot faster. This is a serious cardio work!

Dynamic Core: These exercises focus entirely on your abs. You perform a variety of exercises that make it fun to follow the training.Speed 2.0: This is the sequel to Speed 1.0 from the Alpha phase. The speed is further increased three rounds where you perform the same exercises.Upper focus: These exercises focus on the upper body where especially the shoulders, back and upper arms are trained. It is a combination of strength and cardio which ensures that you get a muscular upper body.

Ripped Circuit: The circuit ripped trains the entire body. You’re doing a lot of combination exercises that train several muscles at once, such as lunges, burpees and deadlifts.

Focus T25: other exercises
Both the Alpha and the Beta cycle you will also perform stretching exercises. It is important that you do this well, it will help with the recovery. This you’ll definitely need! Good stretch is part of a complete workout. The Focus T25 is a great hiit workout.

What do you get with the Focus T25 DVD?

Focus T25 Contents

Alpha Cycle
DVD 1: Cardio
DVD 2: Speed 1.0

Total Body Circuit
DVD 3: Ab Intervals
DVD 4: Lower Focus

Beta Cycle
DVD 5: Core Cardio
DVD 6: Speed 2.0

Rip’t Circuit:
DVD 7: Dynamic Core
DVD 8: Upper Focus

Free Bonus:
DVD 9: Stretch Workout
Resistance Bands
5-Day Fast Track Guide
Quick Start Guide
Get It Done Nutrition Guide
Alpha-Beta workout calendar

Focus T25

This new program is designed by Shaun T., also known for its popular Insanity Workout. Where the insanity workout a very heavy program and for some perhaps violently, Focus T25 is suitable for everyone! In workout sessions of 25 minutes you get an amazing result. So even if you have limited time, you can follow this program. Below you can read more about the contents of the Focus T25 training.

Focus T25: What is it?

Scientific studies have shown that workouts of an hour not be necessary to burn fat. Indeed, shorter and more intensive workouts make sure that you burn more fat. This short workouts because you stay in the ideal fat burning zone. That’s exactly where Focus T25 focuses on. In short, intense workouts of 25 minutes gives you so great results.

Interval training focuses on the entire body. Counting but so that you will feel muscle pain everywhere. Focus T25 program consists of two cycles, the Alpha and Beta cycle. Each cycle lasts 5 weeks where there are 5 different exercises to be done. On our other page you can read more about the Focus T25 exercises.

Focus T25 summarized

Below you can read in a few bullet points why you should join the Focus T25 program.

Focus T25 was developed by Shaun T., creator of the program, the Insanity Workout. His experiences with these types of programs is large and millions of people worldwide have fallen through its programs. You can do that too!
The unique formula of short workouts of 25 minutes, make sure that you are in the optimal fat burning zone. This will make you lose fat quickly and go see muscle definition. And in just 25 minutes a day!
It has been mentioned a few times but the training of Focus T25 last only 25 minutes. Sports takes time and many people are busy. In this way many people fail to exercise. But Focus T25 you can do at home and takes only 25 minutes. Everyone can make time for it anyway?

Focus T25 video

Below is the video explains how the Focus T25 program works. A must to see!

And, are you convinced? Then click on the button below to get the Focus T25 DVDs. Then you can quickly start the program. Good luck!

HIIT workouts for women

HIIT workouts for women

A study of the differences in fat burn in women or three times a week doing a HIIT or three times a week did an endurance training, showed that the HIIT group had lost more fat, especially in the abdomen and legs.

What is High Intensity Interval Training (HIIT)?

High Intensity Interval Training (HIIT) is a form of training that especially the cardiovascular system is trained. HIIT training is based on short-term high-intensity interval training (exercise intervals), interspersed with brief pauses of active recovery or complete rest. The goal of high intensity exercise is to repeatedly train the physiological systems (cardiovascular system), which is also used in specific duration efforts.

From quiet cardio workout is thought that you lose this weight because you burn a lot of fat during exercise at a low intensity. High Intensity Interval Training is exactly the opposite. It is an efficient workout if you want to burn fat, HIIT training compared with long term duurtraining.1 2x a week can take your fitness to a whole new level … in less time.

What is a High Intensity Training like?
A typical HIIT session can vary from 15 to 30 minutes, with also a warm-up and cool-down. HIIT can consist of intervals ranging from 10 seconds to 5 minutes, wherein the intensity is higher than the anaerobic threshold. The breaks are shorter and may consist of active rest (low intensity) or complete rest.

A frequently used form of HIIT sessions is a 2: 1 ratio, in which the effort is, for example, 60 seconds, and the rest 30 seconds. As you become more skilled, you can make this course shorter.

HIIT on an elliptical trainer?

HIIT on an elliptical

HIIT on a treadmill or a cross trainer, a good idea?

Many people start training on a treadmill. However, after a few months, it all starts to get bored. Still sports the same level (low / moderate intensity). Perhaps it is useful to do once in HIIT (High Intensity Interval Training). Let us now start with the bad news: this fitness device is probably not suitable for this form of cardio. It is one of the most popular devices for fitness at home, but not suitable for HIIT. Switching between high and low intensity occurs in most treadmills too slow. And such a device is not made for sprinting. The probability that the device fails after a few turns, is great. I would even dare say that – especially the cheaper devices than – treadmills can not handle the speed.

A cross trainer or exercise bike then? Let me put it this way: which devices are not made to be systematically subjected to strenuous exercise. These $500 equipments are mainly made to be used up to 5 times per week. An hour at light to moderate intensity. Those devices in a professional fitness costs easily more than $5000. These may then back on this.

It is best therefore, to carry out HIIT in another place, to free devices: loop slopes or the public road. 5 minutes to warm up and then alternately sprinting for 30 seconds and 1 minute jog, this for 5 to 15 minutes. End with a cool down and stretching.

The Best High Intensity Interval Training to Burn down Belly Fat

Do you spend more than one hour on treadmill and jog? Do you feel proud to see that in one hour you burned about 1000 calories? There is a bad news for you, which is true but sad, because you daily spend extra time than what is actually required and in one hour you do not burn 1000 calories. If you think that cardio machines will tell you the exact amount of calories that you have burned in a day, then it’s time to change your thinking. These machines are really bad when it comes to estimate total calories burned in an hour.  Even if you do intense exercise, maximum you will burn about 500 or 600 calories. Now you might be thinking what is the best way that will actually burn out calories? Answer is so simple, HIIT combined with regular state cardio.

High Intensity Interval Training

HIIT is also known as High Intensity Interval Training. It involves maximum effort periods mixed with reduced effort in recovery periods.  For instance, you might do fast running for 30 sec. and walking for about 1 minute.  The advantage of this form of cardio is that you will have a serious effect even after your exercise. This means your body will not stop to burn down calories even when you stop your workout. To use HIIT you need to consider few things because you can excess train something which do not happen with the constant state cardio.

Constant State Cardio

Constant state cardio includes doing aerobic activity with constant speed and for more time period.  It can really help in burning down fat, but for that it should be performed for an hour may be 2 hours.  If you are searching for a workout that is time efficient, it must only be performed in combination with high intensity interval training. The best thing with HIIT is it lets out fatty acids in bloodstream.  Constant state cardio quickly burns fatty acids.  If you think that without HIIT you will only try constant state cardio, it will take about 20 or 30 minutes only to start releasing of fatty acids.  Only a short time HIIT workout can flood your bloodstream with the fatty acids which constant state cardio would easily burn.

Cardio Routine Includes Constant State Cardio and HIIT

The perfect cardio routine should involve constant state cardio for 25 minutes and HIIT for 10 minutes and extra 10 minutes for lower intensity interval training. First, for about 2 minutes you should do little warm up and do sprints for 15 seconds along with jogging for 45 seconds. You should perform sprint which leaves you to catch your breath to increase levels of HGH. HGH is actually a hormone which burns down fat while storing muscle mass. To end the workout, you should do less intensity interval training which includes 1 minute of fast jogging and light jogging for 1 minute and then again for about 10 minutes. Doing this the remaining glycogen will also burn in your system so that your body burns more fat even after your workout.

 

HIIT Training


HIIT Training

What is High Intensity Interval Training (or HIIT for short)? HIIT is a variant of exercising that is the quickest way to burn fat and gain muscle simultaneously. How does HIIT work? HIIT optimizes your workout time by utilizing a series of short, high-intensity intervals, followed up by longer, low-intensity intervals. The reason HIIT is so successful is that HIIT’s repeated intervals constantly keeps your body. Your body is never given a chance to “plateau” or get used to one setting, something that is common with other forms of cardio. Due to the nature of HIIT, it is typical to have workouts that are only 20 minutes or less and still burn the same amount of calories as an hour of regular exercising. The best part of HIIT is that it boosts your metabolism and will continue to burn hundreds of calories hours after you are done exercising!

hiit training

hiit training

One of the advantages to HIIT is that it can be applied to almost any form of cardio imaginable and can even be custom tailored to fit any exercising level, from beginners all the way to Olympic athletes! By simply creating your own combination of intervals or using common HIIT workouts such as the 30-90, 30-60, or the 30-30, you can easily integrate HIIT into your own cardio routine. When creating your own HIIT workout, use this simple guideline: typically, the low-intensity interval should be set at a pace where your heart rate is 40-50% of your maximum, and during high-intensity intervals, you should set your pace so that your heart rate is 80-90% of its maximum. The common HIIT workouts employ combinations of 30 seconds of high intensity, followed by either 90, 60, or 30 seconds of low-intensity intervals (depending on skill level). HIIT, although ideal for sprinting, can be adapted to work on treadmills and other gym equipment as well as other sports.

HIIT is a very effective way to get in shape quickly and stay in shape. The key to HIIT’s success is that it constantly keeps your body guessing. HIIT can be strenuous for the first time so make sure to go at your own pace and stay hydrated. HIIT is all about changing it up and fighting the ever looming “plateau effect”, and if used properly, HIIT is one of the best ways to reach your fitness goals.

 

 

 

What is HIIT Training good for?

Hiit training is great for  calorie burning , but it’s not a muscle sparing exercise.  Hiit is a form of cardiovascular exercise which is beneficial to burning fat in a short and intense workout.  Basically, it is an exercise technique that is intended to get results/improve performance through short bursts of high intensity exercise and also improve your cardiovascular performance by increasing the amount of oxygen you can take during exercise.  Hiit can also improve cardiovascular endurance, making workouts not only shorter, but easier.  This training technique is far more effective as an endurance builder than a fat burner.  Almost all the Crossfit workouts are also HIIT training routines.
Hiit is not a replacement for weight training, though. It can be applied to aerobic and/or weight training exercises.  Hiit is ‘interval’ training, where you go all out for 30 sec, and recover.  Hiit is an acronym for High-Intensity Interval Training and can also be used for breaking plateaus, by changing from steady cardio to high intensity interval training.  The concept of this training is training in time intervals, each interval at a varied toughness.
Hiit training is a better fat loss method than prolonged cardio and also has the side benefit of being a short, albeit intense, workout thus delivering an intense workout every session.  It is a difficult and challenging and demanding workout.  Hiit is what it says… high intensity but the results are undeniable.
Hiit cardio exercise will help keep muscle tissue in ways that low intensity cardio couldn’t and even promote anabolism and lean muscle tissue growth.  Hiit is FOR people who want muscle gain.  Hiit helps spare valuable lean muscle mass which is a key determinant of your RMR or Resting Metabolic Rate.  Hiit is good because it involves running and exercises that get your heart rate going and keep it pumping.
Hiit training is fine and all , and Im used to it.  Hiit workout can be used by anyone – of any fitness level – regardless of your goals.

The Truth With regard to HIIT Cardio exercise

High Intensity Interval Training is a very large strength onslaught with a reduce strength onslaught.   High Intensity Interval Training is the foremost method to get rid of fat without having to burn muscle mass.   High Intensity Interval Training can be absolutely the best way to get rid of fat with no creating the physique to be able to catabolize muscular tissues.   High Intensity Interval Training is an excellent method to get rid of fat without having to spend hrs on a cardio equipment.
High Intensity Interval Training can often be executed on a home treadmill, but tend to be done on any fixed  cardio  equipment.   High Intensity Interval Training may be used in a number of methods like with a home treadmill, fixed bicycle or outside monitor.   High Intensity Interval Training just isn’t brand-new, nevertheless is a type a interval training workouts which has been used for decades.   High Intensity Interval Training is an excellent supply of trim and also fit.   High Intensity Interval Training features a number of positive aspects in addition to the decline in training period.
High Intensity Interval Training is actually difficult at the best of periods.   High Intensity Interval Training is performed three or four periods per week.   High Intensity Interval Training can be applied to many pursuits, no matter whether indoor or outdoor.   High Intensity Interval Training can make you a stronger, quicker athlete and also helps make typical cardio sessions sense less difficult.   High Intensity Interval Training is the ideal and quite a few effective alternative to underachieving strength cardio.
High Intensity Interval Training can appear cardio that is good for losing weight inside a short and also intense workout.  Workout could be 6-8 of the times.  Workout will allow you to perform the particular sets or INTERVALS in succession using little to no rest in any respect.  Workout is beneficial however it does set your system under stress.  Body is merely moving over to getting health proteins as its primary supply of gas.
Is provided mixed indicators which makes it keep working harder to keep up with the regularity with the modifications.  Body is primarily consisting of water.  Body can not maintain a good all-out rate to have an prolonged time frame.  Program is known as PACE together a novel.  Cardio will be the only real method to get rid of fat, and this program can be real cardio.
Cardio might cause the losing muscle mass.  Fat can be burned via oxidation that, since the brand implies, requires fresh air.  Intensity can be assessed on a size associated with 1-10.  Exercise can be useful for working out with the spirits and becoming you out of any major depression.  Exercise is simple and is also definitely not a key.