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High-Intensity Interval Training is a workout strategy that
is intended to increase performance with shorter training
sessions. High-Intensity Interval Training, or HIIT, is one
of the best methods for muscle retention and fat loss. Studies
have shown that long endurance activities such as aerobics
cause the breakdown of muscle tissue, which is why HIIT should
be emphasized. HIIT and interval training are very similar
and the only difference between them is the intensity in which
they are done. Interval training is a varying of intensities
within a workout, where you add a low-intensity session with
a high-intensity session.
You can perform your interval training in many ways, and you
should also use variety. It can be performed on a stairmaster,
mountain bike, local track, or a stationary bike. As with
all methods of exercise, you should rotate the type of exercise
performed to keep your body from adapting. If you desire longer-lasting
results, cardiovascular work should be a priority on your
fitness to-do list. Your main emphasis in exercise should
be for cardio health, strength-training, and for flexibility.
As with most cardio exercise, you should track your heart
rate, distance, intensity, length, target heart rate, calories
burned, and cool-down time.
One of the great things about HIIT is that it can be applied
to other activities as well. Running stairs, riding a stationary
bike, a stair-stepper, or any activity where you can shift
from high intensity to low intensity will work wonders. Let`s
say that you`re going to add HIIT to running sprints or steps.
Start working in intervals! Jog for a certain amount of time,
sprint for a certain amount of time, followed by a short jogging
session, and keep repeating a certain sequence until your
time is finished.
We`ve always been told that low-intensity aerobic exercise
is the best method for ridding the body of unwanted fat. However,
new research proves this opinion to be false. The reason that
this low-intensity opinion of cardio exercise came about is
a study that showed that lower intensity cardio burns a greater
percentage of calories from as opposed to carbs. In research,
HIIT has been shown to burn fat 50% more effectively that
that of lower-intensity exercise. HIIT speeds your metabolism
and keeps it running at a fast rate for up to sixteen hour
after your workout. The bottom line is that HIIT burns a higher
number of calories than that of lower-intensity.
If you are looking to burn fat quickly, HIIT is the way to
go. However, not everyone`s responds properly to this method.
Diabetics whose body already has problems managing carbs should
not train with HIIT. Other people who have just started a
workout program should start with low-intensity and slowly
start incorporating intervals as they get more advanced. The
demands of HIIT can only be used by experienced trainees because
newbies will simply give up after the first day of hard work.
Take things one day at a time and the results will be experienced
at a later time.
Zach Bashore
April 26, 2006
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