HIIT your hard cardio
High-intensity interval training is a training strategy that aims 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 duration activities such as aerobics cause the breakdown of muscle tissue, so HIIT should be emphasized. HIIT and interval training are very similar and the only difference between them is the intensity with which they are performed. Interval training is a variety of intensities within a workout, where you add a low intensity session with a high intensity session.
You can do your interval training in many ways, and you should also use variety. It can be done on a climber, mountain bike, local track or stationary bike. As with all exercise methods, you should rotate the type of exercise performed to prevent your body from adapting. If you want longer-lasting results, cardio work should be high on your to-do list. Your primary emphasis in exercise should be for cardiovascular health, strength training, and flexibility. As with most cardio exercises, you need to track your heart rate, distance, intensity, duration, 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. Stair running, stationary biking, stair climbing, or any activity where you can switch from high intensity to low intensity will work wonders. Let’s say you’re going to add HIIT to running sprints or steps. Start working in intervals! Jog for a set time, sprint for a set time, followed by a short jog session, and keep repeating a set sequence until the time is up.
We’ve always been told that low-intensity aerobic exercise is the best method for removing unwanted fat from the body. However, new research shows that this opinion is false. The reason for this low-intensity view of cardio is a study that showed that low-intensity cardio burns a higher percentage of calories compared to carbohydrates. In research, HIIT has been shown to burn fat 50% more effectively than lower intensity exercise. HIIT speeds up your metabolism and keeps it running at an accelerated rate for up to sixteen hours after your workout. The bottom line is that HIIT burns more calories than lower intensity.
If you’re looking to burn fat fast, HIIT is the way to go. However, not everyone responds correctly to this method. Diabetics whose body already has trouble handling carbohydrates should not train with HIIT. Others just beginning a training program should start at a low intensity and gradually add intervals as they go. HIIT suits 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.
*http://www.eas.com/training/hiit/index.asp
*[http://equipment.blog-bazaar.com/index.php/21/hiit-cardio/]
*[http://www.musclemedia.com/training/hiit.asp]
*http://www.google.com/search?
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