Posts Tagged ‘hiit training’

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.

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.

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!

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.