High Intensity Interval Training For Enhanced Fitness
There are many different types of fitness training, and someone embarking on the search for a new exercise regimen may find themselves facing an array of choices and some tough decisions. If youíre looking for results, High Intensity Interval Training may be one style to consider.
Tip: If you are a beginner you should consider a training session with one of the personal trainers at your gym. He or she can show you how to use equipment properly, and can also help you to make a fitness plan.
High Intensity Interval Training (known as HIIT) is alternating short, vigorous bursts of exercise with short (or slightly longer) recovery intervals, which are less intense. Itís great cardiovascular exercise, and a session can last from four minutes to thirty minutes. Many athletes use this type of training, especially for running. It can improve your glucose metabolism and maximize your fat burning.
Tip: Many people attempt to get fit just by lifting weight on a bench. However, for complete fitness, you need to work all of the muscles in your body, not just your arms.
A typical HIIT session might start with a warm up, then three to ten intervals of the high intensity exercise and recovery period of exercise, followed by a cool down. The intervals should be tailored to the participantís level of exercise, and itís best to have a trainer guide you on thisóat least for one session. You should also get your doctorís approval before beginning any new exercise regimen, especially given the intensity of this workout style.
Tip: Decide on a fitness routine that you enjoy, and are confident you can maintain. If you choose something you enjoy, you’ll be excited to work out.
For example, after warming up, you might run very hard for thirty seconds, followed by thirty seconds of a light run, then thirty more seconds of hard running, then thirty seconds at a light run again, and so on. The level of intensity and the length of each interval should be chosen with your fitness level in mind.
Tip: It can be a great motivational tool to set goals in your fitness regimen. It keeps your focus locked on the end point you want to reach, rather than getting caught up in how to get past the inevitable obstacles.
Traditionally, the sprints were done at a 2:1 ratio, such as thirty seconds of hard running followed by fifteen seconds of walking or jogging. But it isnít necessary to stick to that. An out-of-shape or overweight person might only start with a light run for thirty seconds, followed by sixty to ninety seconds of at a walking pace to recover.
Tip: A good way to stay in shape is to pick a fitness regimen that will tone your body and keep you agile. You should easily find many different classes in your area.
This strategy isnít only good for runningóyou can use it on an elliptical machine, a rowing machine, a bike, and for other forms of exercise. Just let your bodyóand your personal trainer, if you have oneóbe your guide.
Tip: When working out your abs, don’t use only crunches. Although you may crank out 250,000 crunches, studies show that a mere 1 pound of fat is consumed.
Because a HIIT session often lasts approximately 30-40 minutes, it can be an excellent way to fit an effective workout into a busy schedule. It also can be more fun for people who tend to get bored with gym routinesóit mixes things up a bit, and allows the person to get out of the gym faster, instead of seemingly endless, monotonous runs on the treadmill.
Tip: You may find it easier to stick with a workout plan if you make a schedule for yourself. You should plan how many days a week you will exercise, and then stick to that schedule rigidly.
HIIT training has been shown to burn fat more effectively, in spite of the shorter workout time. HIIT can increase your resting metabolic rate, lower your insulin resistance significantly, improve your glucose tolerance, and enhance your skeletal muscle fat oxidation.
Tip: When doing repetitious types of exercises that you need to count, begin with the number you are aiming for and count backwards from it. You can stay motivated by knowing how many are left so that you won’t stop in your efforts.
The HIIT method of training is great on its own, but if you add in High Intensity Strength Trainingóguided by a properly-trained personal traineróyou can boost your bodyís fat-burning capabilities and maximize the health benefits of your training routine. If you choose to use both methods, you can do the strength training two to three times a week, and do your HIIT routines on any or all of the other days.
If youíre looking for a way to kick your fitness routine into high gear, or maximize your weight loss, High Intensity Interval training just might be the method for you.