Lately, high intensity interval training is receiving a lot of attention as a great way to shed your excess pounds fast. It has become clear that HIIT holds some major advantages over the traditional pure endurance type cardio workouts. In short, high intensity interval training benefits your health more and takes less time than classic cardio workouts.
Let’s take a look at what high intensity interval training is, how it benefits you, and how you can start using in your workouts to lose your extra pounds fast:
What Is HIIT?
High intensity interval training is a type of working out where you alternate periods of very high intensity exercising, with periods of very low intensity exercise. Typically you perform the high intensity intervals at around 85 to 90 percent of your maximum capacity, and you make them last between 15 seconds to one minute. Your low intensity recovery intervals are usually between 1 to 2 times the duration of the high intensity intervals. The total duration of your workout including warm up and cooling down can range anywhere from 15 to about 45 minutes.
How Does High Intensity Interval Training Benefit You?
High intensity interval training allows you to train more intensively in a short period of time. Research indicates that classic cardio workouts that typically last for an hour and are performed on a moderate intensity level, burn more slightly more calories from fat during the workout. However, high intensity interval training cranks up your metabolism more during the period after the workout than classic cardio does, and thereby makes the workout at least as effective. This means that you yield the same result in the fat burning department in a considerably shorter period of time with high intensity interval training.
Aside from this, high intensity interval training trains your cardiovascular system and oxygen uptake better and faster than classic cardio does. HIIT improves your lactate tolerance allowing you to work out even harder and longer, and helps you build more muscle mass which results to a higher metabolism.
How Do You Get Started?
Practically all forms of cardio workouts can be performed as high intensity interval training. Whether you swim, run, row, bike or do the elliptical as your cardio of preference, the principles are the same.
You start with a warm up for about 5 minutes to get your heart pumping and to warm up your muscles. After the warm up, you start doing the intervals. Depending on your level of fitness, you choose the intensity and length of the intervals. When you’re new to this type of training, it might be advisable to start with short high intensity intervals of around 15 to 20 seconds and longer recovery periods of 30-40 seconds. You repeat these intervals for about 10 to 15 minutes (or longer) and then do a cool down.
As your level of fitness improves, you can crank up the intensity, the length of the high intensity intervals and the total duration of the workout. As your body gets used to the high intensity, you will build muscle, improve your health and burn more and more calories, allowing you to lose weight effectively and quickly.