| Many people try and burn fat by spending hours on a | | | | The second HIIT method involves doing longer |
| bike, treadmill, or elliptical machine while pretending | | | | movements in such a way that you approach your |
| they’re doing something else. Look around a | | | | body’s max VO2, but do not exceed it. You will |
| typical cardio room and you’ll see people reading | | | | still feel tired and need rest, however the effect will not |
| books, watching tv, and doing anything but actually | | | | feel as dramatic as with all-out workouts. |
| focusing on working out. Sure, it’s a nice way to | | | | All-out workouts will push your body and increase your |
| spend the afternoon, but exercise like that won’t | | | | VO2. The sub-maximal efforts will train your body to |
| help you shed pounds and get a fit, toned body. | | | | perform at a high level over a longer period of time. |
| What is HIIT? | | | | Both are essential for weight loss, muscle building, and |
| High Intensity Interval Training is intense levels of cardio | | | | general fitness. |
| performed for short durations, designed to maximize | | | | Sample Workouts – All-out |
| results for the time you invest. It is a method | | | | For all-out workouts, you want to perform short sprints, |
| practiced by firefighters, military personnel, NFL players, | | | | burpees, pushups, whatever at maximum intensity for |
| NBA players, and anybody who wants a faster, leaner, | | | | 15 – 30 seconds. Then you want to rest for at |
| and stronger body. | | | | least two minutes, repeating this pattern 6 – 10 |
| The beauty of HIIT is that you work so hard for that | | | | times and attempting to always score better in your |
| short period of time that your body actually spends the | | | | chosen exercise each round. |
| rest of the day recovering. Want to burn calories | | | | For example: 100 meter sprint, 2 min rest, 100 meter |
| while you’re sitting down watching TV? You can | | | | sprint, 2 min rest, etc, etc. |
| with HIIT. In fact, after a session you’ll burn | | | | Sample Workout – Sub-maximal |
| approximately 9 times more calories at rest than on a | | | | Example A: Find a track where you will not be |
| day when you did not do interval training. | | | | disturbed. Start by going for an easy 5 minute jog. |
| Obviously, this training is intense. You will need to | | | | Once you are feeling warm, get yourself mentally |
| push yourself out of your comfort zone and be ready | | | | prepared. The goal of this exercise is to not stop for |
| to challenge your body. If are, the results are stunning | | | | 10 – 15 minutes. Begin jogging around one of the |
| – dramatic weight loss, improved cardiovascular | | | | bends of the track. When you reach the |
| conditioning, and toned muscles. | | | | straightaway, start sprinting. When you reach the |
| Benefits of HIIT | | | | bend, resume jogging. Repeat for the entire time. |
| The benefits of this type of training are enormous. | | | | Example B: Warm up for five minutes. Sprint at |
| Not only will you spend less time working out, but | | | | approximately 80% of your maximum intensity for 45 |
| you’ll actually be improving your body in ways you | | | | to 90 seconds. Follow up with a 1 – 2 minute |
| never believed possible. Your VO2 max, the | | | | recovery. Repeat for 5-8 intervals. |
| maximum amount of oxygen your body can uptake | | | | HIIT can be done on its own or combined with any |
| during exercise, will skyrocket. After a few weeks of | | | | workout you are currently doing. I would highly |
| training, you will notice that your regular cardio sessions, | | | | recommend that you do not do HIIT after a weight |
| long walks, runs, or just day-to-day activities leave you | | | | lifting session because your muscles will already be |
| less winded and more energized. This is a direct | | | | fatigued. Rather, do interval training first and then, |
| result of the quality of this type of training and speaks | | | | later in the day, do your weight routine. Do not |
| to the power of interval training. | | | | exceed 3 HIIT sessions in a given week. You will |
| I mentioned that HIIT also helps you lose weight, but, in | | | | expose yourself to unnecessary injury. |
| reality, it transforms your body into a weight-burning | | | | Don’t get frustrated. This type of training is very |
| inferno. By working out with these sessions, you are | | | | difficult and takes time to get used to. Pace yourself |
| actually modifying your body’s resting metabolic | | | | and try to improve every time you go out and work |
| rate (RMR), which measures the amount of calories | | | | out. |
| your body burns at rest. These benefits will last | | | | Diet |
| upwards of 24 hours after each session of training. | | | | A fundamentally sound diet is key to HIIT or any other |
| By conditioning your cardiovascular system, you’re | | | | training you are going to be doing. Make sure you are |
| also reducing your long-term risk of heart disease, | | | | eating well-rounded meals with protein, fruits and |
| age-related disability, and other diseases. | | | | vegetables. Consider adding a protein supplement to |
| HIIT Programming Examples | | | | your diet to accommodate your body’s new |
| There are many ways to do HIIT training, here are a | | | | workout routine. Your body will need all the help it |
| few suggestions to get you started. | | | | can get. |
| First, there are two types of interval training: all-out and | | | | If you’re serious about losing weight and building |
| sub-maximal. In all-out training you want to sprint (or | | | | muscle with HIIT, you should consider a nitric oxide |
| move) at a rate that causes your body to rapidly | | | | supplement. It boosts blood flow to muscles. It will |
| fatigue. You want to be above your VO2 max, | | | | give your muscles exactly what they need to grow, |
| meaning your body is struggling to supply oxygen to | | | | bigger, stronger, and more powerful with each |
| your muscles. These movements should be coupled | | | | workout. It will enhance your recovery time and give |
| with ample rest between efforts. | | | | you a boost to your energy and metabolism. |