High Intensity Interval Training: The ultimate metabolism booster!
It takes a combination of consistent efforts to create a lean body. We have to eat right and train hard, not just one or the other. With this being true it is imperative that we choose modes of exercise that are going to yield the greatest results in the least amount of time, while being both safe and efficient. So what type of shirt drenching exercise are we talking about here? We are talking about High Intensity Interval Training (HIIT).
What is HIIT? High Intensity Interval Training incorporates short bouts of maximal exercise effort followed by longer periods of less intense exercise. This type of interval training is designed to let you workout at maximal intensity while reducing the risk of injury. This type of training is so popular because of the effect it has on the body in its ability to enable you to burn more calories in a shortened period of time. Even more importantly, recent lab studies show that HIIT training enhances the body’s ability to keep burning calories and fat at an increased rate for hours following an exercise bout. This training effect has come to be known as EPOC (Exercise Afterburn of Calories), and is the reason that HIIT training is among the most recommended modes of cardiovascular exercise for fat loss and weight management by top fitness professionals.
Try HIIT out…the results will speak for themselves!
-You can walk, run, bike, row, jump rope or use an elliptical.
-A general guideline for training is a work to rest ratio of 1:4 (this would be a maximal effort for 30 seconds to 1 minute followed by rest interval of 4 minutes).
-During a rest interval, you don’t stop exercising but lessen the intensity to a comfortable level. (For instance if you are running you would want to sprint as hard as you could for 30 seconds to a minute and then jog at a comfortable pace for 4 minutes.
- One HIIT session should last anywhere between 15 and 30 minutes, excluding the time you spend warming up and cooling down.
- You should try to perform 4 to 6 minutes of actual work periods. For example, if you have a 20 minute session you will have spent a total of 4 minutes working at high intensity, and 16 minutes at a sub maximal intensity.
Tips:
- Always perform a minimum of a 5-10 minute warm up and a 5-10 minute cool down.
- To effectively implement HIIT into your cardio training regimen you would want to perform this on every second day giving yourself at least one day rest in between sessions.
- This type of training can be performed up to a maximum of 8 consecutive weeks. At 8 weeks you should take at least one week off.
- Eat something well balanced that is easily digestible one hour to a half an hour before training. Make sure it is low on sugar but a significant source of “good carbs” such as whole grains, protein, with minimal saturated fat.
Interested? For more information email me: Domenick@pulsegetsresults.com
Train hard. Play hard. Live hard,
Domenick Salvatore, NSCA-CPT
