High intensity5/21/2023 ![]() ![]() For example, well trained athletes can use a 2 to 1 work /rest ratio, so they are training hard for 30 seconds and only resting for 15 seconds. The better shape you are in, the higher intensity you can handle and the higher the work/rest ratio. I shoot for 5-10 cycles, depending on the type of cardio I’m doing and if it’s right after strength training. The work/rest ratio in this case is 30/60, or 1 to 2. ![]() The duration of “work” is 30 seconds, and my “rest” is 60 seconds. I do this HIIT workout all the time on a treadmill, jumping rope, or doing kettlebell swings. Here’s a sample HIIT workout that’s simple, but effective: NOTE: Interval training should begin with a 3-5 minute warm up and end with a 3-5 minute cool down to prevent dizziness, or nausea. You can still try interval training, but at a lower exercise intensity and beginners should always wear a heart rate monitor. If you are a beginner, I would recommend only trying HIIT if you can do a session of cardio for 20-30 minutes at 70-85% of your max heart rate. The opposite occurs with steady state cardio, which for long durations is catabolic. Anabolic Effect – Some studies show that interval training combined with consuming slightly more calories than you burn creates an anabolic effect, which helps you put on muscle.Improved Insulin Sensitivity – Your muscles more readily suck in glucose, instead of the glucose going to your fat stores 4 5.Increased Lactate Threshold – Your ability to handle increased lactic acid buildup in your muscles increases.Increased Aerobic Capacity – The amount of oxygen your body can use (oxygen uptake) is increased, so your overall aerobic capacity can increase faster than with low intensity endurance exercise 3.There are a number of great benefits to High Intensity Interval Training besides serious fat burn that include: My 12-Week BuiltLean Transformation Program is based on HIIT because it’s so effective at burning fat. You increase your metabolism and burn more calories for up to 24 hours after interval training, whereas going for a jog burns almost NO calories after. 1 2 In addition, interval training allows you to exercise at very high intensities for a much longer period of time than steady state, so you burn more fat.Īs an added bonus, there’s also an afterburn effect known as EPOC (excess-post exercise oxygen consumption). At higher intensities, you are burning far more fat, even though the fat/glycogen ratio is lower. Yes, you burn more fat relative to glycogen when going for a walk, but what we care about is total fat burn. The “ Fat Burning Zone” shown on most cardio equipment as only 60%-65% of max heart rate is really a myth and is NOT optimal for burning fat. Why Is HIIT the Best Cardio to Burn Fat?Įxercise physiologists used to believe that “steady state” cardio was superior for fat loss because relatively more fat is used by the body as fuel at lower exercise intensities than at higher intensities. HIIT can be used both anaerobically in the gym with weights and aerobically with cardio. For example, sprinting for 30-seconds, then walking for 60-seconds is high intensity interval training. High Intensity Interval Training alternates between high-intensity and low-intensity exercise. What is High Intensity Interval Training? While these people obviously have different body types and genetics, the photo is still revealing. The picture to the right shows an extreme example of the different training outcomes of a marathoner (“steady state” cardio) and sprinter (high intensity interval training cardio). It’s called High Intensity Interval Training (HIIT) and this article will give you the basics so you can take your body to a new fitness level. I’ve got good news for you: there’s a method of cardio that takes much less time and is far superior to jogging to help you burn fat. When most people think of cardio, they think of long, boring jogs, or endless hours on the elliptical. ![]()
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