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
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.
Making Your Cardio Fun
Being bored is not fun and it`s even worse when you know that you have
another thirty minutes left on the treadmill. The minutes seem to go by like
seconds and you hit the stop button because you simply cannot go on any
longer. So what happened? Why does the cardio have to be so boring? This
article is going to give you alternatives to the good ole treadmill and
hopefully give you enough inspiration to finish your workout.
The first alternative to simple cardio is by the use of workout videos.
Workout videos are perfect for those who don`t have a gym membership and are
acceptable because of their workout in your own living room. Workout videos
are also perfect for motivation because the instructor pushes you all the
way to completion. Another benefit of having this instructor on your TV is
that you get expert guidance in helping you achieve your goals.
Another great alternative to cardio is by the use of a jump rope. The
cardio benefits of jumping rope are tremendous because of its calorie
burning effect in such a short amount of time. Jump roping can burn up to
1,000 calories per hour, making it one of the most effecient workouts
possible. Jump roping is fun, easy to learn, inexpensive, great for kids,
portable, and in my opinion, the best way to make your cardio workout fun.
Heavy bag training is not just for boxers anymore. On top of the great
cardio workout that you are getting, heavy bag training also improves your
self-defense skills. Heavy bag training also reduces stress, works your
muscles, and helps improve hand-eye-coordination. Fitness manufacturers
continue to develop new products aimed towards the fighting athlete. As new
products are being developed, old training equipment such as the heavy bag
are often forgotten.
Now that you`ve learned three great alternatives to dull cardio
routines, you should now be able to achieve your fat loss goals much easier.
Don`t over-do your cardio and never go over an hour of continuous work due
to chances of overtraining. Take things one day at a time and reap the
benefits at a later time. Until next time, later!