King - HIIT: Burn fat and build lean body faster with high intensity interval training

HIIT:

Burn Fat and Build Lean Body Faster with High Intensity Interval Training

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Contents

Lose weight, look good and feel great! Isnt that what every diet and fitness plan claims you can achieve? They all do but few can deliver on their promises and the fact that results are slow to materialize is what puts people off continuing. Lack of motivation is the single biggest factor in failure and much of that is down to the boring exercise plans that are touted for weight loss.

What you need is HIIT or High Intensity Interval Training. This is for people who are fed up with spending hours on cardio training and not seeing any results. This is for people who want something different in their exercise, something that throws a bit of fun their way as well as cutting down on the amount of time needed for exercise.

Now how is that not a winner? Less time exercising, a bit more fun and a whole lot quicker results! Swapping out boring and stead cardio exercise for high intensity bursts of exercise is just the thing to kick start that fat loss cycle and to change the way your mind sees exercise.

Want to know more? Read on because I will be explaining to you exactly what HIIT is and how it can benefit you. Well be looking at the difference between HIIT and traditional exercise and you will also get a sample plan to try out, along with ideas on how to change things up and make it even more fun with even better results.

Time to get physical folks!

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The definition of High Intensity Interval training is short bursts of intense physical activity that are unsustainable, together with short rest intervals. This kind of activity kick starts a metabolic disturbance that can push the body into burning more calories in a shorter time for up to 72 hours after the activity. HIIT also works to increase metabolism, improve the function of the cardiovascular system, cut insulin resistance and produce much better and faster endurance level gains than steady-state cardio activity.

You can do HIIT training just about anywhere because you dont need to use any equipment. And, if you are pushed for time, HIIT is the perfect way to get your exercise requirements in a shorter period of time. HIIT is also far more effective at burning off fat than normal cardio exercise but you cannot hasten the results by doing HIIT every single day. Because of the intensity of the activity, your body needs time to heal so aim for no more than two or three days per week more is not always better, remember that!

HIIT training is done in intense bursts at 80 to 95% of your maximal heart rate (estimated). This is the maximum number of heartbeats per minute without over-exertion. Recovery times can be or as long as the activity but are not meant for just sitting down and catching your breath. Recovery is an activity carried out at between 40 and 50% of the maximal heart rate and your workout is an alternate combination of HIIT and recovery. For example, you could jog for one minute, sprint for 30 seconds, jog for another minute, and so on eventually you will adjust the time so that the recovery an HIIT periods are the same.

HIIT isnt necessarily for people who are already fit and active; it can be used by people of all levels of fitness and even with some medical conditions, such as diabetes or obesity. You can use any form of exercise, such as bodyweight, walking, cycling, swimming, strength training, running or even your regular fitness class. As well as burning off more calories during the activity, HIIT continues to burn calories after your workout. Post exercise, EPOC or oxygen consumption is usually about a 2-hour period where your body restores to what it was before you began the exercise and this uses energy. With HIIT, EPOC burns off up to 15% more calories, adding significantly to your energy expenditure.

A HIIT workout will be more exhausting than a regular workout so longer periods are often needed to recover, at least when you first start. It may be better to o just one HIIT training session a week and then gradually increase to another. Do NOT do them on consecutive days. When you draw up your own program, you will need to think carefully about the intensity, the duration and the frequency of the HIIT and the recovery periods.

How Will You Know If You Are Doing It Right?

As I said earlier, your HIIT period should be done at more than 80% of your maximal rate and you should be able to describe that period as being hard or extremely hard. Use the standard talk test to determine if you are working hard enough if you can still carry on a conversation then you arent doing it intensely enough. With the recovery period, work at between 40 and 50% of your maximal and you should be exercising at a comfortable rate to help you get ready for the next intense burst.

An example would be a 1:1 ratio perhaps a one-minute period of high intensity followed by a one-minute recovery period. Another example is a 30-second very high intensity activity, such as a sprint and then a four or five-minute recovery period and you can do these three to five times.

HIIT is extremely beneficial for anyone who wants to improve their health and lose weight or maintain their current weight. Its also great for people who dont have a lot of spare time for exercising and cuts out that age-old excuse of I dont have the time to go to the gym. Do keep in mind that HIIT is very relative to the person doing it 80% of your maximal heart rate isnt going to be the same as the person stood next to you and the same goes for the exercises you do to get up to that level.

HIIT is easily adapted to beginners and can also be done low-level as well, using the right types of exercise and intervals. One last word before we move on always get clearance from your doctor before you start HIIT just to make sure that you can do it safely, particularly if you have any medical conditions.