What is HIIT training and how to use this method

High Intensity Interval Training involves alternating between very intense bouts of exercise and low intensity exercise. For example, sprinting for 30 seconds, then walking for 60 seconds is high intensity interval training. HIIT can be used both anaerobically (in the gym with weights) and aerobically with cardio.

Exercise physiologists used to believe that “steady state” cardio was superior for fat loss because relatively more fat is used by the body as fuel at lower exercise intensities than at higher intensities. The “Fat Burning Zone” shown on most cardio equipment as only 60%-65% of max heart rate is really a myth and is NOT optimal for burning fat. Yes, you burn more fat relative to glycogen when going for a walk, but what we care about is total fat burn. At higher intensities, you are burning far more fat, even though the fat/glycogen ratio is lower.

As an added bonus, there’s also an afterburn effect known as EPOC (excess-post exercise oxygen consumption). You increase your metabolism and burn more calories for up to 24 hours after interval training, whereas going for a jog burns almost NO calories after.

Choose a HIIT exercise in which:

You use the larger muscle groups, like your legs, so you can get your heart rate up demonstrably.
You’re able to accelerate to top speed quickly, and decelerate just as fast.
You can also perform non-traditional exercise modes. You can perform 30-60 seconds of burpees and then walk for 60 seconds before going again. As long as you work hard and fast, you can mix all sorts of interval exercises. Get creative and see what you come up with
SAMPLE HIIT PROGRAMS
BEGINNER’S 20-MINUTE WORKOUT

Length Intensity
5 minutes Low
2 minutes Medium
30 seconds High
2 minutes Low
30 seconds High
2 minutes Low
30 seconds High
2 minutes Low
30 seconds High
30 seconds Low
2 minutes Medium
3 minutes Low
INTERMEDIATE 25-MINUTE WORKOUT

Length Intensity
5 minutes Low
30 seconds High
30 seconds Low
30 seconds High
30 seconds Low
30 seconds High
30 seconds Low
30 seconds High
30 seconds Low
30 seconds High
90 seconds Low
30 seconds High
30 seconds Low
30 seconds High
30 seconds Low
30 seconds High
30 seconds Low
30 seconds High
90 seconds Low
30 seconds High
30 seconds Low
30 seconds High
30 seconds Low
30 seconds High
90 seconds Low
30 seconds High
30 seconds Low
30 seconds High
210 seconds Low
HIIT is a challenging mode of cardio, but you’ll reap the rewards of a leaner physique faster than with steady-state cardio. Like everything you must have variation in your training program for your body to change. So this type of training combined with others will hopefully lead to a fitter you.

       

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