Are you caught up with all the talk about High-Intensity Interval Training (HIIT), but do not know what the hype is all about? Rest assured, because like most other traditional fitness and weight-training programs. HIIT is no fad and has brought an entirely new dimension to training programmes. But if you want to get the effectiveness of HIIT training programmes, you need to know how to make it part of your exercise routine.
If you don’t know what HIIT is, in its most basic form, you perform short bursts of high-intensity exercise (like sprints), with short intervals of rest. For instance, you might run the straightaway of a track and slow jog the turns and repeat for 8 or 10 “sets.”
Although fat loss and muscle-building are usually the primary topics associated with this kind of training program, there are many other benefits to be derived from High-Intensity Interval Training. This includes proven increases in overall cardiovascular efficiency and thus better blood circulation. If used as a form of resistance like weights, bands, and body weight there is a notable increase in muscle mass, which further enhances fat loss.
Most people embarking on a dedicated workout for the first time are very un-informed not only on what to do, and how to do it but also on why it will work. It is for this very reason why interval training makes so much sense because the fuel choices that the body uses are determined on how quickly they are needed.
There is a distinct difference between aerobic (with oxygen) and anaerobic (without oxygen) type of exercise. When the energy requirement of the body is such that there is enough time to get oxygen to the cells, more free fatty acids can be used for fuel. The process of breaking down the fat to Free Fatty Acids is quite a complicated process, but the exercise resting period (or Interval as in High-Intensity Interval Training) is when most of the conversion takes place.
This information could mean a few different things to different people, depending on your understanding of how the human body behaves during exercise. In the first instance and to burn the fattest possible, you want your Basal Metabolic Rate or BMR to be as high as it could be. Also, your fat to carb fuel ratio will be fatter at Low to Moderate Intensity Training (LMIT). It does not mean however that you will burn faster in total with lower intensity exercise, whereas the opposite applies to HIIT.
The interval training will typically comprise of 1 min on, with 30-60 second breaks that can be applied to any cardio and weight training workouts. For this to work effectively, it is important to focus on the amount of reps, sets, and exercises you can do with intervals within a typical 40-minute time-frame.
With interval training, you get a one-two punch of calories burned during your workout, as well as calories burned after your workout.
A High-Intensity Interval Training strategy should not be implemented in isolation but integrated with correct eating habits that include a high-protein, low carb diet, as this will ultimately lead to a positive lifestyle change.
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