High Intensity Interval Training - HIIT
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By :
Daniel Anderson
Submitted
2009-10-21 12:10:26 |
High Intensity Interval Training is the best kind of aerobic training you can perform.
Intense exercise burns calories and increases the resting metabolic rate, while completing hard exercise at intervals gives you the energy to create shorter more intense efforts.
These efforts would not be sustainable without intervals of lower intensity.
A good interval training program is called is based around the principle that you can work out harder or longer, but not both. It gets to making several peaks during a workout, not just a single point of exhaustion.
Interval training routines allow you to reach maximum peaks in between lower intensity exercise, giving you the absolute benefits of both worlds.
Here we have the Q & A on interval training workouts
Why High Intensity Interval Training?
Burning calories will occur whether you walk, jog or run, but to burn the maximum amount of calories you must train at your highest intensity not 60% or 75% - no, you must reach 100% effort, but the good news is you don't have to sustain it for long.
Definition of interval training
Interval training routines involve complete several high points during an exercise, these "intervals" help to build post exercise oxygen consumption and increase post exercise fat burning.
With aerobic interval training you aim to hit 5-10 peaks of 100%, but you don't stay there for longer than 20-60 seconds. The rest of the time you can train at around 30-50%.
By reaching peaks you not only burn larger amounts of calories, you also burn more energy after your exercise has finished. This extra bonus fat burning is post exercise calorie consumption also known as post exercise oxygen consumption.
An example of an interval training program
You can apply hiit interval training to any aerobic exercise that you partake in. Here is a example of anaerobic interval training applied to a outdoor run.
1. 5 minutes of light jogging - Followed by
2. 2 minutes of fast running - Followed by
3. 1 minutes of light jogging - Followed by
4. 2 minutes of fast running - Followed by
5. 1 minutes of light jogging - Followed by
6. 2 minute of full sprinting - Followed by
7. 1 minute of light jogging - Followed by
8. 2 minute of full sprinting - Followed by
9. 5 minute light jog and walking, finishing in only 22 minutes.
You can use interval training exercises for cycling, rowing, skipping, boxing, treadmill, ecliptical riders or any aerobic exercise you are doing.
What Are The Benefits Of Interval Training Exercises ?
The benefits of a good interval training program are:
1. Shorter workouts
2. Better efficiency
3. Faster recovery
4. Improved Fitness
5. Higher calorie burning
6. Better post exercise calorie consumption.
Many people enjoy the fact that they can perform a 22 minute workout and reap all the rewards of a longer workout, all they have to do is train a little harder.
Are Interval Training Routines Right For Anyone?
NO, it isn't right for everybody - taking your effort to 100% is just not practical for everybody and some people would rather exercise a lot easier for longer.
People need to build a certain level of fitness up before trying this type of training, as it can exhaust those who are not used to peak exertion.
Those wishing to attempt interval training weight loss should seek medical advice before attempting to apply this powerful technique.
How Often Is Right?
Training four times per week with hiit interval training is about right, depending on your fitness levels this can be more or less. The best overall plan is to alternate both interval training routines with weight training to strengthen the muscles in between intense aerobic feats.
How Long For?
The duration of your aerobic interval training should not go for longer than 25 minute, if it does then you may not have been training hard enough!
How Many Peaks?
Peaks should be at least 20 seconds so you probably won't get more than 12-14 in your 22 minute interval training workouts that contains a 5 minute warm up and warm down.
In conclusion, hiit interval training is the best aerobic fat burning solution for healthy people today. If you decide to challenge yourself with interval training workouts then we recommend that you seek medical consultation.
High Intensity Interval Training By Daniel Anderson
Tom Venuto's book Feed The Body - Burn The Fat, is still the single most influential and sensible way to lose body fat using the very best diet and exercises. To get this extremely hot book Click Here!
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Author Resource:-
Tom Venuto's Feed The Body - Burn The Fat
If you want to burn fat off your body I can not recommend this book highly enough
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