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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.

How To Lose Weight?

By regularly work out and eat low fat you can achieve good results within a few months. You should not be surprised surprised to hear that you go eat through the training there: it does not matter, use more carbohydrates, more protein and healthy fats! Also make sure that the difference between intake and expenditure is not greater than 750 kcal per day, otherwise the chances are that muscle will be burned.

Many people think that your long and quiet (walking or cycling) must work out if you want to lose weight, because as the fat burning is highest. However, it is better to intensify sports. You burn as many as fats but also more carbohydrates and glycogen. During a quiet training burn about 500 calories per hour. The percentage of fat is about 50%. The consumption of fat is therefore 250 kcal. In an intense workout you burn a lot more: 1000 kcal per hour. However, the consumption of fat has been decreased to 25%. In this intensive training, the consumption of fats thus 250 kcal! Another important advantage is that after the next meal the glycogen being replenished in the muscle and then any excess energy as fat is stored. It is of course true that peaceful sport can be sustained much longer and therefore more (fat) is going to be burned. However, it takes more time. Another disadvantage of intensive training is that your body must handle and it’s a lot harder training form.

For beginning runners is intensive gait training as written above probably too heavy a burden on muscles and tendons. Beginners are better opt for the less intensive Waste Schedule running. After this training 12 weeks or you can follow a heavier schedule: Training Schedule 10 km beginner or possibly Training schedule 10 km half advanced. Another possibility is that you regularly go cycling or intensive fitness. Cycling and fitness is less prone to injury.Fat percentageOur body consists of about 20 kg of muscle tissue. Muscle is heavier than fat. This means that a slim muscular person may be heavier than a similar person with more body fat. If your fat percentage is known, you can also calculate your fat mass and lean mass. Your lean body mass is your body weight reduces your fat mass. Once you know this you can also calculate how much fat you have to lose in order to achieve a certain percentage of body fat. For a calculator: Determine Fat mass and lean body mass.

Nutrition after exercise

Imagine, you’ve trained just lovely, you walk into the kitchen and then ask you the question: what can I now the best food?Before we can answer that question, it is important to know why we really need to eat after exercise. When exercising your muscles significantly addressed and there will be damage to the muscles. Through proper diet combined with rest will restore your muscles and will find muscle building instead. What you need after the workout exactly eat and drink?
Until about an hour after exercising your body is all set to be restored and will optimally include the required nutrients. So try to take a half an hour after exercise, the right diet for you.

Moisture

Your body is made in large part from moisture. The important thing is that you supplement your fluid stock. How much fluid you need to complete depends on how much fluid you’ve lost during training, but also the temperature and the humidity.If you do not drink enough, you run the risk of dehydration. This can be noticed for example by a nasty headache that comes up a few hours after exercise.The easiest way to replenish your water supply is drinking water. Alcohol and caffeinated drinks have a diuretic effect and are therefore not recommended.

Carbohydrates

Carbohydrates stimulate the production of muscle glycogen. This ensures that your muscles recover faster. The amount depends on factors such as the intensity and duration of your sporting activity. Because immediately after training appetite is not big, you can choose the best first liquid or easily digestible carbohydrate-rich product. This includes soda, fruit juice, fruit juice, lemonade, energy-rich sports drink or a banana. You want something more substantial, opt for pasta, cereal or bread with honey. The consumption of fifty grams of carbohydrate per two hours allows for maximum glycogen production.

Proteins

The restoration of glycogen is stimulated by the intake of protein. A small amount of protein is found to be sufficient for this recovery.Proteins can be found in, for example cottage cheese or yogurt, but you also have special protein powders that can be mixed with milk or water to make a shake. The best protein powder for athletes, the Whey Protein powders. These are numerous Internet stores.

Recovery after exercise

Recovery after training or after a workout period should occur in everyone’s workout schedule. The reason is quite simple: it is during the recovery period that you get the most out of your workout. For optimum progress so there should be a proper balance between training and rest (recovery).There are a lot of factors which have an influence on a good recovery. A few of the most important being the start of the recovery, the length of recovery and the quality of the recovery.
Perhaps it is useful to first examine why restoration is needed to make progress. The chart below clearly shows that you only book in the super compensation phase progress. To ensure that your body goes ‘super compensation’ you’ll have to recover!recovery
Immediately after trainingImmediately after the workout, you can already start your recovery through a cool-down, a nice hot shower (or hot / cold alternating) or even a massage. Make sure you post workout drink enough to replenish your fluid loss. If you’re unsure whether you drink enough you can before and after training to stand on the scales. This way you know if you’re somewhat supplemented the lost moisture. It is also important to get enough protein and carbohydrates after training in the foreseeable future

Further recovery

An indispensable part of the recovery is sleep. Of course everyone is different and not everyone needs the same amount of sleep. but after intense exercise, it is advisable to make sure you get at least 8 hours of sleep per day. During sleep, your body naturally get optimal rest, but if you do not sleep you can give your body rest. By just sit on the couch sitting also get your body the chance to recover. An important factor for physical relaxation and tranquility so is your mental state. Stress or other headaches can adversely affect your physical relaxation. There are many ways you can mentally relax. Consider yoga, breathing exercises or just get some fresh air.

The recovery duration

It is important that you have recovered after training before starting the next exercise. For frequent and intense exercise is also recommended for occasional longer recovery period to insert. During this period the body gets good opportunity to restore all ‘damage’ of the training. This recovery does not necessarily mean that you are not doing anything. Training and stretching, foam rolling or a very quiet endurance training are excellent to do during a recovery period. Even in your regular exercise routine should be there place for such “recovery training.It is therefore important that you classify your workouts so that your body has enough time to recover.

VO2 max: what is it and what does it say you?

VO2 max is a key indicator of how it is with your condition. VO2 max measures the maximum amount of oxygen you can take in every minute. VO2 max, also referred to as maximal oxygen is a good indicator of the fitness of the cardiovascular (heart) and respiratory (breathing) system. It is an estimate about how the body’s oxygen is used in order to supply energy – and is closely related to the functional capacity of the heart.

VO2 max is often expressed in absolute terms, which means the number (mili) liter of inhaled oxygen per minute (mL / min). It is better, however, to relate the maximum oxygen uptake also to the body weight, (mL / min / kg) so that they can be compared with sportsmen / athletes with each other (although there is no linear relationship between VO2 max and body weight).
This parameter is expressed in milliliters of inhaled oxygen per kilogram of body weight (ml / kg / min). VO2 max varies from person to person and can reach 80 or even 90 mL / kg / min for well-trained endurance athletes. VO2 max values ​​of trained persons almost 2x as high as those who do not exercise.
What does your VO2 max?For runners and other endurance athletes VO2 max gives an indication of the aerobic endurance. In other words, how well the body is able to get the inhaled oxygen to be converted into energy.
High VO2 max values ​​require good cooperation of the various physiological systems that ensure the supply, transmission, recording, and the use of oxygen.
Oxygen transport system
VO2 max says something about the functioning of the heart lung system (cardiorespiratory system), and – if adopted – is the best indicator for determining one’s fitness. The higher the VO2 max, the more efficient the body oxygen is used to be able to provide energy (in the form of movement).
Theoretically, the more oxygen you breathe during strenuous exercise,The more ATP can release the body in order to provide effort. This is often the case with well-trained athletes with high VO2 max values.
What determined my VO2 max?Although your VO2 max is trainable, it also depends on several other factors.
Women are generally shorter than men and have a different height. In addition, body composition differs between men and women (women have a higher fat content). And there are differences in blood volume and hemoglobin concentrations.

VO2 max
These differences have men about a 10 to 15% higher VO2 max than women. Weight also affects; the heavier you are (the higher the percentage of fat), the lower the maximum recordable oxygen capacity.
Age is also crucial, the older you get, the lower the maximum oxygen uptake is (Rogers et al, 1990). Average VO2 max drops by about 0.5-1 .-% per year after the age of 35 years. This is due to a decrease in the maximum heart rate and maximum displacement.
Furthermore you ‘genes’ also an important influence. This not only has to do with whether you are a man or woman. Also, your physique is decisive in this.
People with relatively more slow muscle fibers (type I muscle fibers), have a higher capacity and more mitochondrial oxidative enzymes. This ensures that more oxygen is used in the body (with respect to high-speed type II muscle tissue). Also, the joint function of the heart and the lungs to determine how well the body is able to transport the oxygen to the muscles. It appears that the supply of oxygen to the active muscle is a limiting factor for the amount of VO2 max (Saltin and Rowell, 1980).
Determine your VO2 maxCurious about your own maximal oxygen? It absolutely does not have to be difficult to determine. Although one method of course is more accurate than the other, a simple formula already gives a good indication of how it is with your condition.
Danish researchers have developed a formula based on the maximum and resting heart rate. So you decide to share your own VO2 max by your maximum heart rate by multiplying your resting heart rate and this number by 15. The formula: VO2 max = 15 * (HR max / HRrest) where HR max is the maximum heart rate and resting heart rate HRrest. VO2 max values
For runners, it is nice to get an estimate of VO2 max onCooper the basis of the test. Where within 12 minutes should be made as long as possible distance. Your VO2 max is then estimated based on (d12-505) / 45 where d12 the distance (in meters) within 12 minutes.
VO2 max differs from person to person. To a large extent this is genetically determined, but through training (mainly endurance training), you can significantly increase your VO2 max. Well-trained athletes have a VO2 max value 62% higher than that of someone with a sedentary lifestyle that does not sport

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.