High Intensity Interval Training is the best type of cardio you can do when it comes to almost anything. Trying to lose weight? Trying to increase long distance running? Trying to work on explosive movements? HIIT will help you along the way to accomplishing almost any fitness goals you have.
What high intensity interval training consistors of is short bursts of powerful movements in intervals. All depending on your fitness level and the type of HIIT workout your doing, the sessions can range anywhere from 5 to 30 minutes.
The ratio for intense / fast period to the recovery / slow period is typically 2: 1, but there are tons of different types of interval ratios to use. For example, using a typical 2: 1 ratio, a runner would sprint hard for 1 minute then jog / walk for 30 seconds.
Before you start any workout, especially an intense one like HIIT, you need to make sure you have a brief warm up period to loosen your body and get the blood pumping in your body. Following the warm up the real high intensity interval training begins with a set of 6-10 repetitions of high intensity exercise separated with moderate exercise and a cool down period When I say high intensity I mean your exercising to near your max every chance you get . It's all about pushing yourself and going the extra mile to get the results you want. On the other hand, the moderate exercise should be around 50% or less depending on your fitness level.
Compared to other endurance training methods the efficiency of HIIT is undeniable. A study by Gibala et al shows how 2.5 hours of HIIT training produced the same muscle changes as 10.5 hours of regular endurance training. Not only that but it also has shown to increase your metabolism more and improve your oxygen consumption more than traditional long aerobic workouts.
HIIT has also been shown to burn fat more effectively and to increase athletic performance. Studies have shown great improvements in athletic performances over several sports using a form of HIIT.
Bottom line is HIIT can be beneficial for basically any fitness goal you have. The workout itself is not as important as how motivated you are to accomplish your fitness goal. You can plan on doing HIIT but its just a plan. You need to get up and start moving otherwise all this information is useless.
It takes less time, its burns fat more, and it increases your athletic performance, now all you have to do is avoid making excuses for not implementing this in your workout or just starting your workout! Here are some tips on interval training and different ways to try it!