Archive for the ‘hiit training’ Category

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.

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.

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.