What if there was a way to burn the same amount of fat, if not more, in 20-30 minutes rather than 60 minutes? A cardio workout that stimulated fat burning even after your session is complete. One that boosted your stamina and cardiovascular endurance that is great for your heart. And an exercise that can actually increase your growth hormone level, which is key for a healthy, long life. What if there was a method of cardio training that could do ALL four?
There is. Welcome to HIIT Training.
What is HIIT? – It stands for “High Intensity Interval Training” and consist of a short burst of high-intensity work followed by a lower-intensity active recovery period. The main key is to jack your heart rate up for a short time, and then lower it back to down to where it’s about steady again. Then it is repeated for several rounds. Interval training can be done with very intense bursts of about 30 seconds, or with longer high-intensity intervals of 60-120 seconds. If the work intervals are any longer than 2 minutes, then it’s technically not at a high-intensity, they’re just aerobic intervals at that point. Depending on intensity, duration, and level of fitness, most workouts contain six to twelve rounds. You can do interval training on any cardio machine, such as treadmill, elliptical or bike. It can be done outside as you walk, jog or run on flat surfaces or hills.
It’s the “Get In and Get Out” mentality and is indeed more effective and time efficient than longer, lower intensity exercise.
However, HIIT is not for everyone right away and cardio should be prescribed with progression. It’d be like saying one day you’re going to go run a marathon; you can not just participate in such an event if you have not worked your way into it. If you’re new to exercise, try a low impact routine for a few weeks then slowly ease into HIIT. This will help prevent any injuries from jumping into interval training too fast.
The intensity is absolutely individual. For some it may be as simple as fast walking alternating with slow walking. Tons of research has proven that walking, yes low intensity cardio, has always been one of the most successful exercise methods for overweight men and women. HIIT gets the job done fast, but that does not mean low intensity cardio is useless or that you should throw out your walking program if it’s something you enjoy and is giving you weight loss results. But there will come a time when you need to kick it up a notch and change your routine in order to keep getting fat loss results. This is when HIIT training should be implemented in your routine, starting with 2-3 times a week and working up to maybe 4-5 times, depending on your goals.
Again, here are just some key benefits of performing HIIT:
- Shorter workouts- Would not you rather do 15-30 minutes of hard work and reap the same, if not greater benefits than 60 minutes of your precious time?
- Causes an “after burn” effect- Even after your sweat session, the body will keep burning calories throughout the day … it’s like a fat burning machine! It requires energy (calories) to help restore the body back to a resting state.
- Improved cardiovascular system- Not only is your anaerobic system worked from the intensity, but also your aerobic system during your recovery bouts, which has to work hard to overcome the oxygen debt caused by lactic acid.
- Lowers your body fat – Interval training allows you to achieve your fitness goals much faster, and who does not want that?
- It’s muscle sparring- HIIT is the best way to preserve muscle and burn the most fat. Example would be comparing a sprinter who trains with “HIIT” cardio vs. a marathon “steady state” cardio runner. A sprinter’s lean physic is way more muscular than a thin-framed endurance runner.
- Increases growth hormone levels- It will affect your production of a vital hormone called HGH, or human growth hormone, which is KEY for strength, health and longevity.
- Improvement in performance- At first, you may be at a certain pace or resistance but that’ll change and get better over time. You will actually see steady improvements in your strength, speed, stamina, agility, AND the way you look!
Sounds great does not it? Get started NOW![ad_2]