Across a routine cardiovascular heart rate is increased,which causes the body to resort to fat cells to sustain energy during training. According to the U.S. National Library of Medicine, Laval University found High Intensity Interval Training or HIIT, eliminated a higher level of body fat in men and women over a 15-week study than traditional cardio. High Intensity Interval Training can be performed at home or in the gym, however, always speak with your doctor before beginning this or any exercise regimen.
HIIT information
High Intensity Interval Training or HIIT, is a form of cardiovascular training that uses the peak intensity of fatigue fully body. According to fitness experts at AskMen.com, HIIT causes the body to go through consumption of excess post-exercise oxygen or EPOC. When the body is subjected to this process requires a higher level of oxygen to help the body to recover the output energy intensive. Thus, the metabolism is stimulated long after the workout.
A study by Laval University showed that those who trained with this method lost substantially more fat tissue, or fat cells, than those who held a traditional cardiovascular routine. HIIT involves using intensity intervals lasting from 30 to 60 seconds. The intensity of these intervals is measured by a rating system of 1, which is not a low intensity to a level 10, which is the maximum output power. Intervals between a rest period that lasts anywhere from 45 seconds to 2 minutes allows the body to recover before the next one bit intensity range. High Intensity Interval Training has a much shorter duration than the standard cardio. The average training session will last between 10 to 20 minutes with a 5 minute warm up before the workout and cool down 5 minutes after your workout.
HIIT can be performed by beginners or seasoned athletes like intensity intervals are based on your current level of fitness. Always talk to your doctor before starting a cardiovascular routine, especially if you have heart complications.
Changes during the year
High Intensity Interval Training can be performed at home or gymnasium, with the use of virtually any cardiovascular machine. In the fitness center, stationary bikes, treadmills, elliptical machines or stair climber can be used for training. At home you can use a jump rope or body movements, such as jumping jacks, running in place or running around the neighborhood.
Exercise routine
Choose a cardiovascular routine that you are comfortable with. Heating the body for at least five minutes before starting the routine HIIT. During the interval of rest, not completely stop moving, but slowing down and remove all resistance of the machine, if necessary.
Intensity interval n. of 1:30 seconds to a level 4
Rest interval: 60 seconds
Intensity interval n. of 2:30 seconds at level 6
Rest interval: 60 seconds
Intensity interval n. of 3:30 seconds at level 8
Rest interval: 60 seconds
No. intensity interval 4:30 9 seconds at level
Rest interval: 60 seconds
No. 5:30-intensity interval seconds at level 10
Rest interval: 60 seconds
Intensity interval No. 6:30 seconds in level 7
Rest interval: 60 seconds
No. 7:30-intensity interval seconds at level 8
Cool Down: 5 minutes
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