HIIT Training: The exercise program that gives you the best benefits for losing weight
Posted by: HealthyGirl / Category: Weight Loss
High Intensity Interval Training (HIIT) is an exercise program that is designed to burn fat fast and efficiently with a subsequent increase in muscle mass. The choice to begin HIIT training is usually made when a current exercise routine is no longer producing desired results. A plateau in exercise results is common, but can be overcome by adding or substituting HIIT training.
HIIT Training combines intervals of high intensity exercise with intervals of lower intensity exercise. Sprinting is the exercise of choice and is often considered superior to other forms of exercise for HIIT training
Both intervals are important in achieving fat burning results from HIIT training. The high intensity interval depletes muscle of glycogen (energy) and forces it to turn to fat for energy. The lower intensity interval is a “rest” period and gives muscle time to recover so that the high intensity interval can be repeated. Exercises that use the large muscles of the legs are chosen to achieve maximum fat burning.
HIIT programs vary from one person to another, but follow general guidelines. An interval of jogging is followed by an interval of sprinting. The number of repetitions will depend on your fitness level. Beginners start with a few repetitions and build up to 8-10 cycles. Intensity of exercise is measured on a scale from 1 to 10. 1 is a slow walk and 10 is your hardest sprint. Intensity during the jog and during the sprint will increase with conditioning. HIIT Training should last a total of 20 minutes and include a five minute warm-up and a five minute cool-down. A day of rest should follow a HIIT session.
One advantage of HIIT training is that it encourages the body to continue to burn fat hours after exercising. Following HIIT, the body is involved in a state of excess post-exercise oxygen consumption (EPOC). EPOC is often referred to as after-burn because it allows for the continued burn of fat following exercise.When it comes to fat burning, comfort is an enemy. Avoid getting comfortable with a single HIIT routine. Change time intervals and push up exercise intensity when your training starts to feel good.
Good nutrition is an essential compliment to HIIT Training. A low carbohydrate diet with lean protein, vitamins, and minerals will help to maintain the high metabolic rate that HIIT induces.Don’t let your body adapt to any one HIIT routine. As you become stronger and more confident with your exercise routine, alter time intervals and increase intensity. Varying your HIIT routine is important to maintain maximum metabolism of fat stores.
HITT training is an effective way to lose stubborn fat. It produces weight loss in less time than other exercise programs. HIIT training targets the reasons that inspire most of us to exercise, unseemly bulges that won’t budge.If you decide that interval training is the type of exercise for you it is well advised to start slowly and gradually increase your intensity and the number of intervals each workout. You will be leaner and fitter in no time.
Tags: fitness, hiit training, Weight Loss
March 3rd, 2009 at 3:02 pm
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