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Discover The effectiveness Of HIIT – High Intensity Interval Training!
HIIT – High Intensity Interval Training- are you doing it right?
So you may know that HIIT – High Intensity interval training workouts are short in duration, great for fat loss and muscle maintenance and improve your physical fitness. It seems that more and more people are now aware of its benefits, but maybe not exactly what HIIT actually involves.
The real confusion seems to be based in mixing up HIIT with other types of interval training. When you think of High Intensity Interval training, think of it as the super-hero of all interval type training. It simply can’t be confused with any other type of stop start training as it is short, sharp and requires maximal intensity. That is right, 100%. Yes you may reach a number of repetitions in your workout, but how many times can you replicate 100% effort? There simply is no place for holding back when doing HIIT workouts.
Interval training is best characterized by performing exercises of varying intensities in your workout. Imagine a low intensity jog followed by a 100m sprint at 80% followed by 50% jog followed by a 200m sprint at 75%. Interval workouts can include high intensity for a period of time, followed by low intensity exercise for a period of time. Between bouts of high intensity you can use rest interval which could be a really slow walk or coming to a complete stop. Recovery is vital to continue your high-intensity workloads or your intensity will drop and your workout will start to resemble an aerobic session.
HIIT training, on the other hand, rarely lasts longer than 20 minutes and is typically a low intensity or no intensity bout alternated with a maximal intensity bout. Can you imagine sprinting all out for 20-30 seconds? That is the kind of maximal effort and duration required of you when doing your HIIT session. However, you must pay close attention to detail when considering your recovery.
HIIT Recovery Length
The recovery length will also have an impact on your HIIT sessions. The walking or jogging interval phase of the workout, allows your muscles time to recover and the relation between work and recovery has an effect on your HIIT training. For example, 30 seconds of (high-intensity) in relation to an interval recovery of 30 seconds is a ratio of 1:1. 15 seconds of (high-intensity) and 45 seconds (recovery), the ratio is 3:1. The longer your interval recovery is in relation to (high intensity) is the more effort you can exert in the next interval.
This increased effort will again result in a stronger HGH release and reduces the risk of over-training. Short recovery in relation to your high intensity, ratio 1:1, can result in lactic acid build up, glycogen depletion, overtraining and injuries if you lack the appropriate fitness levels for HIIT. Remember, because of the nature of the intensity; always take sufficient rest after HIIT sessions, typically 24-48 hours. You can also try using the HIIT principle on a rowing machine, cross-trainer or sprinting on a track!
Why HIIT (High Intensity Interval Training) is more effective than Aerobic cardio.
Not everyone interested in health and fitness has come across the term, HIIT (High Intensity Interval Training). HIIT training has become the most popular mainstream training principle in recent years. Unlike many fads that come and go, HIIT is fundamentally one of the most effective methods of burning your fat, whilst maintaining your valuable muscle.
High Intensity Interval Training is not really a new principle by any stretch of the imagination, but its resurgence has left disciples of aerobic-type cardio firmly in its wake as the great benefits of HIIT training have become apparent.
So what is the big fuss? Well the difference is partly in awareness and the effective results people want from their weight loss training. Aerobic cardio was the mainstream’s idea of weight loss training and keeping in shape for decades. Treadmills, stationary bicycle, cross-trainer, stair-climbing, kickboxing, jogging, and successful aerobic programs, which made stars of their presenters have long been the only alternative to bulking up in the gym.
Men and women of the 70’s 80’s and 90’s didn’t all want to have the body-building look. The masses wanted to be toned, lean and get fit, and aerobic cardio seemed to be the answer until HIIT (High Intensity Interval Training) arrived. Matching the slender, lightly muscled frame of someone who spends most of their training time on the treadmill against HIIT disciples is a no-win for advocates of aerobic cardio.
HIIT (High Intensity Interval Training) provides fat-burning, muscle maintenance, and functional strength which is great if you want the six pack, athletic look. Compare the sculpted powerful frames of sprinters (interval work) against that of your 5000m runner (steady-state aerobic cardio) – which do you find more attractive
The advantages of HIIT
The effectiveness of HIIT (High Intensity Interval Training) compared to traditional aerobic and endurance training methods have been revealed as a time-efficient strategy; less time spent training and more effective results. HIIT also induces speedy adaptations in skeletal muscle and exercise performance that are comparable to endurance training or long cardio sessions.
Even plain short interval training has its benefits over endurance training. A study by Gibala et al, demonstrated 2.5 hours of sprint interval training produced similar biochemical muscle changes and endurance performance benefits to that of 10.5 hours of endurance training.
Of course the body reduces fat as fatty acid utilization after some 30 minutes of exercise and the ‘fat-burning zone’ has been a deeply embedded principle of aerobic cardio, but physiological studies have revealed an increase in the bodies fat-burning processes (resting metabolic rate) over periods of up to 24 hours, and an improvement in maximal oxygen consumption (VO2 max) with HIIT.
Amongst elite athletes athletic performance has improved after reaching training plateaus and a study by Driller [A Comparison of the Effects of Interval Training vs. Continuous Training on Weight Loss and Body Composition in Obese Pre-Menopausal Women] also confirmed the effectiveness of interval training on raising the RMR and efficient weight loss. Overall, the evidence is compelling. High intensity Interval training is the most efficient method for achieving fat loss, however, it is not for everyone and is physically and psychologically very taxing.
Check out this free video presentation here and see what hiit exercises can do for you and see how fast you can get into amazing shape with the right methods of training.
Stay motivated…Get in shape.
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