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?
Today we'll teach you the various styles of this form of exercise as well as explaining the various myths which surround it.
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.
The high intensity interval training formula is a middle ground between both ends of the scale which tends to appeal to members of either group.
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.
The main reason this type of training is so popular with those looking for the fat loss benefits it offers comes down to something called Excess Post-Exercise Oxygen Consumption, or E.P.O.C. for short. When you perform steady state cardiovascular activity you generally stop burning off calories at an increased rate the moment you finish your activity. With high intensity interval training, however, your body actually continues burning those calories at an increased rate for hours after you leave the gym, therefore increasing fat loss results.
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 Tabata Method
* Performing intervals specifically to improve your performance in a sporting event.
* Weight loss workouts.
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.
The Tabata method originated from Japan and was able to increase the VO2 Max of a group of elite athletes by a shocking 28% in just a few weeks.
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.
Sport specific interval workouts can be applied to those looking to train for a particular event or improve performance for a team game. One good example of this can be performed using a rowing machine. Row 500 meters as fast as possible then perform push-ups for thirty seconds. Repeat this cycle five times and you have a great muscle building high intensity circuit class.
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.
So you can now clearly see that there are multiple benefits to performing high intensity interval training. No matter if your fitness goal is build muscle or lose body fat, there are a number of rewards waiting for those who have the determination to push themselves through this type of workout.
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.
Today we'll teach you the various styles of this form of exercise as well as explaining the various myths which surround it.
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.
The high intensity interval training formula is a middle ground between both ends of the scale which tends to appeal to members of either group.
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.
The main reason this type of training is so popular with those looking for the fat loss benefits it offers comes down to something called Excess Post-Exercise Oxygen Consumption, or E.P.O.C. for short. When you perform steady state cardiovascular activity you generally stop burning off calories at an increased rate the moment you finish your activity. With high intensity interval training, however, your body actually continues burning those calories at an increased rate for hours after you leave the gym, therefore increasing fat loss results.
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 Tabata Method
* Performing intervals specifically to improve your performance in a sporting event.
* Weight loss workouts.
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.
The Tabata method originated from Japan and was able to increase the VO2 Max of a group of elite athletes by a shocking 28% in just a few weeks.
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.
Sport specific interval workouts can be applied to those looking to train for a particular event or improve performance for a team game. One good example of this can be performed using a rowing machine. Row 500 meters as fast as possible then perform push-ups for thirty seconds. Repeat this cycle five times and you have a great muscle building high intensity circuit class.
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.
So you can now clearly see that there are multiple benefits to performing high intensity interval training. No matter if your fitness goal is build muscle or lose body fat, there are a number of rewards waiting for those who have the determination to push themselves through this type of workout.
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:
Publisher: Be sure to get your free report to effective hiit exercise. Russ Howe PTI is the UK's most popular personal trainer, teaching thousands of people how to lose weight online each day for free.