Are You Making This Cardio Mistake?
Are you exercising for long periods of time to try to burn fat? If you re like most people you probably are, but there is a better way. It s called high intensity interval training (HIIT) and lately it has started to become pretty famous for its obvious health benefits.
–So What Exactly Are The Benefits?
1. Major Increase in Fat Loss. In a study done by Tremblay et al, two groups were assigned different training regimines. Group A performed the regular moderate intensity cardio (like jogging or bicycling) for 20 weeks and Group B performed a HIIT routine for 15 weeks. In the end the results of each group were recorded.
...that this is not a guaranteed accurate method to determine if you're exercising at the required intensity, but a fairly sufficient gauge to see if you're on the right track. If you're a beginner, this is an excellent way to ...
2. Increased Lactic Acid Threshold. Lactic acid is that burning sensation you feel when you work a muscle really hard. You re lactic acid threshold is how fast your body can remove the lactic acid in your muscles. The higher the lactic acid threshold, the harder you can work your muscles before they get tired.
3. Increased peak power, or the maximum amount of energy available for a sustained period of time (2)(3)(4).
4. Increased VO2 peak or ability to utilize oxygen (2).
5. Shorter Workouts. I don t know about you, but would you rather spend 30 minutes to
...make you feel better and help your body rebuild itself. During aerobic exercise, your body releases beta-endorphins. These beta endorphins are the body's natural painkillers sometimes known as opiates. These endorphins are what are responsible for the feeling known as ...
–So Why Does This Burn more Fat than just Jogging?
Although HIIT is much shorter than a normal run for 30 minutes workout, it burns more fat. To put it simply, after your HIIT training session is over with your metabolism explodes and tons of calories are being burned. So essentially with HIIT training, you burn most of the fat after your training session.
–So How Exactly Do I Perform This?
Simply put, HIIT is based around this concept: Go fast then go slow. Repeat. You can perform HIIT routines on pretty much any machine you
...two hours per day doing cardio, is unbelievably skinny, but has no shape or tone? What if I told you that you can lose more fat and keep muscle tone in less than one quarter of the time it takes ...
Here is a sample HIIT routine:
Sprint 20 Seconds
Rest 10 Seconds
Repeat 4-8 Times
Or
Sprint 15 Seconds
Rest 5 Seconds
Repeat 4-6 Times
These are just samples, you can change it however you want (you could even use distance instead of time), but remember, HIIT is based around the concept of fast bursts of work. Also, to continually challenge yourself you should add to how many times you repeat the cycle. Say for instance day one you repeat the sprint/rest cycle 8 times, well
...of some types of blood fats and having a family history of cardiovascular complications. To add to that list, some researchers have included the uncontrollable, hard-driving and extremely anxious personality as another risk factor. The bigger the amount of severity, ...
If you havn t trained at a high intensity since your high school gym days, take it slow at first. If you have to start at 80% intensity and perform less cycles that s O.K. too. Everyone has to start somewhere. You may also want to check with your doctor before performing a routine like this as it is very physically demanding.
If you want some more tips on how to break through fitness plateaus, techniques to become more flexible, want to learn
...program means jogging, push-ups, sit ups, and lifting weights. I have never known him to be following fads. To see him going in for exercise ball videos was pretty surprising and I wanted to find out more. I sat down ...
(1) Tremblay, A., J. Simoneau, and C. Bouchard. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 43:814-818, 1994.
(2) Laursen PB, Blanchard MA, Jenkins DG. Acute high-intensity interval training improves Tvent and peak power output in highly trained males. Appl Physiol. 27:336-348, 2002.
(3) Truijens MJ, Toussaint HM, Dow J, Levine BD. Effect of high-intensity hypoxic training on sea-level swimming performances. J Appl Physiol. 94:733-743, 2003.
(4) Lindsay FH, Hawley JA, Myburgh KH, Schomer HH, Noakes TD, Dennis SC. Improve athletic performance in highly trained cyclists after interval training. Med Sci Sports
...of my private clients emailed me this week, "Help! My treadmill broke. What can I do for intervals?" My answer? Bodyweight to the rescue. As luck would have it, I just finished up a tough lower-body circuit workout on Friday ...
Nathan Latvaitis is an avid fitness researcher. He believes that through knowledge, anyone can achieve their goals. Nathan runs a website at [http://FreeFitnessTips.info/]FreeFitnessTips.info which offers a free 6 day course offering just that - knowledge.