If you ask any fitness instructor for tips on how to lose weight you will likely find HIIT among the suggestions. But what is high intensity interval training and who should be performing it?
Just like resistance training, there are various ways to perform this style of workout and your overall fitness goal will determine which method is best suited for you. Most people don't learn these different methods and therefore don't see any results. Today we will teach them to you.
While many people are content to jog at a steady pace on a treadmill for hour after hour, there is a large amount of the fitness population who find this approach a little boring. As a result, they tend to put their efforts into resistance training and in many cases they completely neglect cardiovascular exercise.
High intensity interval training represents a middle ground between both styles.
It is rare that a particular training style provides two very different groups of fitness enthusiasts with equal benefits, but this does. Interval training has been proven to increase muscular hypertrophy, which is great for those looking to increase muscle mass. However, the fat loss benefits are equally as impressive so this style has truly universal appeal.
One of the biggest plus sides of this training style is a phenomenon called Excess Post-Exercise Oxygen Consumption. You might have heard this called "The Afterburn Effect" by some trainers. When performing a resistance training session your body continues to burn off calories for up to sixteen hours after your session is over, this is also a benefit of interval training.
There are several variations on this style of training, so below we'll explain a few of the most established styles for you and you can apply the one you find fits your goals.
* The 4 minute workout developed in Japan, known as Tabata's.
* Performing intervals specifically to improve your performance in a sporting event.
* The Fat Loss Method
The first method, known as Tabata Interval Training, was designed by Professor Tabata during the 1990's. This theory was put forward to increase the fitness level of elite athletes so most people who perform this particular style are already very experienced in the gym and consider themselves to be at an advanced level of overall fitness.
Originating from Japan, this style of workout has been proven to increase the VO2 Max in a group of highly trained athletes by a whopping 28%.
It consists of performing an interval session which runs a total of just four minutes. Load up on a bike, set the timer for four minutes and spend twenty seconds at maximum intensity followed by ten seconds recovery. Keep repeating this cycle until the timer runs out and that's one session. Naturally, most people are not at a sufficient level of fitness to get the most out of this type of workout.
If your goal is to improve performance for a sport then there is a slight variation on the Tabata method which will work well for you. This involves performing a longer workout, between 20 and 30 minutes in total, which combines a cardiovascular activity as your high intensity work and a resistance exercise as your recovery. One good example of this would be to combine a 400 meter sprint on a rowing machine with 30 seconds of push-ups. That particular session is used by many professional rowing clubs.
If you are looking to use high intensity interval training to improve your general fitness and get the fat loss benefits on offer then you should pay close attention to a recent study performed in Canada. Researchers found that the optimal interval workout for fat loss is a thirty minute session split up into sections of 4 minutes at a moderate intensity and 30 second bursts of maximum effort.
Furthermore, regardless of whether your goal is weight loss or building muscle, recent scientific studies show that performing high intensity interval training before your resistance training increases the body's natural ability to perform both of the goals listed above.
While HIIT is now a very popular choice among exercise enthusiasts around the world, it remains clouded in mystery thanks to the many various styles within it's category. As you can see from the three we have took you through today, it isn't rocket science. There are countless gym members out there who have been trying to figure out how to lose weight without spending endless hours on equipment they don't particularly enjoy. Thanks to this training style, now they can.
Just like resistance training, there are various ways to perform this style of workout and your overall fitness goal will determine which method is best suited for you. Most people don't learn these different methods and therefore don't see any results. Today we will teach them to you.
While many people are content to jog at a steady pace on a treadmill for hour after hour, there is a large amount of the fitness population who find this approach a little boring. As a result, they tend to put their efforts into resistance training and in many cases they completely neglect cardiovascular exercise.
High intensity interval training represents a middle ground between both styles.
It is rare that a particular training style provides two very different groups of fitness enthusiasts with equal benefits, but this does. Interval training has been proven to increase muscular hypertrophy, which is great for those looking to increase muscle mass. However, the fat loss benefits are equally as impressive so this style has truly universal appeal.
One of the biggest plus sides of this training style is a phenomenon called Excess Post-Exercise Oxygen Consumption. You might have heard this called "The Afterburn Effect" by some trainers. When performing a resistance training session your body continues to burn off calories for up to sixteen hours after your session is over, this is also a benefit of interval training.
There are several variations on this style of training, so below we'll explain a few of the most established styles for you and you can apply the one you find fits your goals.
* The 4 minute workout developed in Japan, known as Tabata's.
* Performing intervals specifically to improve your performance in a sporting event.
* The Fat Loss Method
The first method, known as Tabata Interval Training, was designed by Professor Tabata during the 1990's. This theory was put forward to increase the fitness level of elite athletes so most people who perform this particular style are already very experienced in the gym and consider themselves to be at an advanced level of overall fitness.
Originating from Japan, this style of workout has been proven to increase the VO2 Max in a group of highly trained athletes by a whopping 28%.
It consists of performing an interval session which runs a total of just four minutes. Load up on a bike, set the timer for four minutes and spend twenty seconds at maximum intensity followed by ten seconds recovery. Keep repeating this cycle until the timer runs out and that's one session. Naturally, most people are not at a sufficient level of fitness to get the most out of this type of workout.
If your goal is to improve performance for a sport then there is a slight variation on the Tabata method which will work well for you. This involves performing a longer workout, between 20 and 30 minutes in total, which combines a cardiovascular activity as your high intensity work and a resistance exercise as your recovery. One good example of this would be to combine a 400 meter sprint on a rowing machine with 30 seconds of push-ups. That particular session is used by many professional rowing clubs.
If you are looking to use high intensity interval training to improve your general fitness and get the fat loss benefits on offer then you should pay close attention to a recent study performed in Canada. Researchers found that the optimal interval workout for fat loss is a thirty minute session split up into sections of 4 minutes at a moderate intensity and 30 second bursts of maximum effort.
Furthermore, regardless of whether your goal is weight loss or building muscle, recent scientific studies show that performing high intensity interval training before your resistance training increases the body's natural ability to perform both of the goals listed above.
While HIIT is now a very popular choice among exercise enthusiasts around the world, it remains clouded in mystery thanks to the many various styles within it's category. As you can see from the three we have took you through today, it isn't rocket science. There are countless gym members out there who have been trying to figure out how to lose weight without spending endless hours on equipment they don't particularly enjoy. Thanks to this training style, now they can.
About the Author:
Author: Be sure to get your free plan to effective hiit exercise. Russ Howe PTI is Great Britain's most popular personal trainer, teaching countless gym members how to lose weight via the worldwide web for free.
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