High-intensity interval training, or HIIT is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise. Usual HIIT sessions may vary from 4 to 30 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.
Don’t expect this short workout to be a walk in the park. It is very intense if done right and because of its intense nature it will have you burning fat throughout the day long after you finished the routine.
A session of HIIT often consists of a warm up period, followed by 3 to 10 repetitions of high intensity exercise, separated by medium intensity exercise for recovery, and ending with a period of cool down exercise. The high-intensity portion of the workout should be done at near maximum intensity.
High-intensity interval training is a versatile type of training program because you can include a wide range of activities with it. Treadmill, jump rope, sprint exercises can be turned into a great routine. An activity that utilizes the largest muscle groups in the body provides the most benefit since high intensity taps the energy sources found there.
Those on the road to weight loss can benefit most from this anaerobic routine. Not only does it prevent you from hitting a plateau, it keeps your workout routines challenging and interesting. There are different kinds of HIIT programs that suit the varying fitness levels of each individual. These are: 1) the 30-second interval workout, 2) the 60-second interval workout, 3) Tabata training and 4) Body for Life HIIT programs mentioned below, sufficient warm ups and cool downs are a must.
The 30-second interval training workout is the most recommended for beginners. For starters, you can begin by doing 30-second sprints followed by 90 seconds of rest for 6 sets. Push your body even at the beginning so that you feel that the last few seconds seem impossibly hard.
If you want to a direct fat burning workout, the 60-second interval training workout is highly recommended since it will exhaust your muscles of whatever stored energy they have.
The Tabata HIIT is by far the most unique and yet the most effective, comparable to the muscular endurance built by 45 minutes of normal cardio training. The whole workout only lasts 4 minutes. This makes the Tabata workout not only ideal for weight loss but also for improving your performance in any aerobic or anaerobic sport.
The Body for Life HIIT program is composed of four sets of increasing intervals with each interval lasting one minute long. Each set is four minutes long. Intensity is a major factor in this particular HIIT program. Start this workout at an intensity of 6 out of 10 which can be likened to a fast jog. Heighten your intensity so that each set excluding the last set, with the intensity of 9. At the last set, extend the set by one full minute going for an intensity of 10 such that you feel your energy reserves have already been depleted. At this time, go back up to full pace and hold there for as long as possible even if by this time it’s next to impossible to do so.
Sprints are one of the most commonly used exercises in a training program. If you happen to have a preexisting injury that might be strained by a particular program, you can find other exercises that would be more suited for your condition. Make sure your trainer knows your limitations so they can set up a program that is suitable for your capabilities.
A HIIT workout without anything else is not a complete regime, this is only a small part of your weekly exercise routine. HIIT workouts can be done 2-3 times a week on a non weightlifting day. You also need to make sure that you have the energy needed to sustain your routine for that particular day by eating healthy an hour before your exercise.
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