High Intensity Interval Training

7 01 2011

HIIT: High Intensity Interval Training is the greatest way to burn fat by doing LESS cardio! HIIT is a VERY effective training technique used to decrease body fat, increase speed, increase VO2 Max and best of all: It requires 20 minutes of your time to work out! It is a miracle way to burn fat, faster than other types of training and it conditions your cardio rhythm in a shorter amount of time.

How does It work?

When you complete a cardiovascular session at an similar intensity for the duration of a workout your body enters a ‘steady state’. This is a state at which your body has adapted itself to the speed you are going and conserves energy. When you complete HIIT you do not allow your body to enter this state and thus allow yourself to burn more total calories in less time. Also, HIIT training is performed at a high intensity which raises your heart rate faster and raises your metabolism longer after the workout.

To burn more far, why shouldn’t I run at a slow steady pace for a long time?

Running for a while at a lower heart rate (60%) primarily uses fat as energy. If you train at 85% of your max heart rate you will burn more total calories and in the end: burn MORE fat.

How effective is it for direct fat loss?

The Laval University study,  states that HIIT (High Intensity Interval Training) cardio helps subjects lose/burn nine times more fat than those who trained the traditional way (UPDATE: Many other articles dispute the validity of this research. We have provided many more research articles to support the effectiveness of HIIT on fat loss). It makes you wonder why anyone told you to train at a slow pace for a long period of time!

HIIT: High Intensity Interval Training Workout

1. Pick any type of cardiovascular method (running, swimming, recumbent bike, treadmill, elliptical machine, etc).
2. Determine your Maximum Heart Rate or MHR should be during a hiit workout session.
3. Wear a heart rate monitor (optional).
4 . Make sure you take some time to warm up to get your body temperature raised before you begin.
5 . Now begin your cardiovascular training at 75% MHR intensity for 30 seconds and then bring your intensity down to a slow dull pace for 90 seconds.
6. Repeat step 5 but bring your intensity up each time. Complete a total of 3-7 intervals in total. You’ll be surprised with the results. Also see our HIIT training workout

Can a beginner do HIIT?

Yes, a beginner can start HIIT but change the intensity to a lower level.

For everyone?

This type of training is extremely intense and should be cleared by your doctor before you begin.

Make sure that you have a protein and a carbohydrate drink after this type of training to keep your nitrogen balance ‘positive’ and to help with recovery.

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