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We all dream of quick results without spending long hours in the gym and reading all the nutrition facts of every meal we eat, and we all hope that we step on the scale and realise that we somehow lost a pound. But there is no magic supplement that would make us lose excess kilograms in just one night, but there is an effective way how to burn fat. This effective process continue in fat-burning even 48 hours after training. Crazy? Not at all. We are talking about high-intensity interval training, also known as HIIT.
HIIT is well-known term especially for fitness models and endurance athletes, who practice HIIT to boost their metabolism and fat-burning process. It is a type of interval training, that is performed in short exercise periods in combination with short recovery periods. We are definitely not ashamed to say that HIIT is the most effective type of cardio workout. Moreover, it can be performed in less than 30 minutes and almost anywhere.
You are probably breathing a sigh of relief now, because you do not really need to spend long hours on the trademill, as you usually only sweat and feel no muscle pain after it. Read all you need to know about HIIT in this article, it will help you to quickly and efficiently get your dreamed slim figure.
What HIIT actually is?
As the titule suggests, high-intensity interval training means performing short periods of intense exercise, such as cycling, sprinting, swimming, jumping, followed by a short recovery period, such as walking. The purpose of this recovery period is to return your heart rate to normal before you start to perform another anaerobic activity.
High-intensity interval training does not allow you to adjust to one level of intensity, so we can say you body is shocked and start using fat as a fuel during the training. This is the main difference between HIIT and basic endurance training. Regular cardiovascular exercise, such as running at the same speed on a treadmill, may cause muscle catabolism or muscle breakdown.
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How to start with HIIT?
HIIT is amazing due to its efficiency and ability to be customized to your body type, requirements and perhaps to your hobbies. We also need to mention that HIIT is not recommended for athletes with heart diseases or early arthritis. These athletes should firstly consult it with a doctor.
If you decide at least to try this high-intensity interval training, we definitely recommend to choose the cardiovascular exercise that you personally prefer:
• Running • Swimming • Jumping rope • Stairs running • Lunges • Push-ups, squats • “Knee-ups” • “Jumping Jacks”
HIIT training plan
|15 seconds: High-intensity exercise 60 seconds: Recovery period or low-intensity exercise|
|Repeat 10 times and then spent another 15 seconds on high-intensity exercise Total time: 14 minutes|
|30 seconds: High-intensity exercise 60 seconds: Recovery period or low-intensity exercise|
|Repeat 10 times and then spent another 30 seconds on high-intensity exercise Total time: 17 minutes|
|30 seconds: High-intensity exercise 30 seconds: Recovery period or low-intensity exercise|
|Repeat 11 times and then spent another 30 seconds on high-intensity exercise Total time: 18 minutes|
|30 seconds: High-intensity exercise 15 seconds: Recovery period or low-intensity exercise|
|Repeat 25 times and then spent another 30 seconds on high-intensity exercise Total time: 20 minutes|
Some experts also examined body response to this 8-week HIIT training plan comparing it to the basic cardio training plan. According to these surveys, body fat level of the group performing HIIT training decreased by 2 %, while body fat level of the group performing basic cardio training did not decrease at all. Experts also claim, that HIIT training is able to help you burn 100 calories more during next 24 hours after exercise.
Benefits of high-intensity interval training
1. Burn fat faster after training
We know that you burn a pretty good number of calories during a few hours of cardiovascular exercise, but you can still burn more calories after high-intensity interval training, even when sleeping or sitting in front of the TV.
2. Do not waste your time
You can find these people on the treadmill in every gym, running at the same speed four or five times a week still hoping to achieve their weight loss goal. They look wretched, tired and frustrated because they do the same exercise over and over again and the results of their hard work are not very perceptible. If you belong to this group of people, quit. You only damage yourself and waste your precious time.
HIIT can be customized to your own time limit so you do not need to spend hours in the gym. Train from 14 to 25 minutes three times a week and you will see results immediately. In addition, you will also feel better.
3. It is not important where you do it
You can practice HIIT training basically anywhere, it is up to you if you use the walkway in front of your house, city swimming pool, stadium, living room or cellar.
In case the weather is not good and there is a snowstorm breaking through the window, you do not even need to go to the gym. Are you glad to hear that? You do not need to go to the gym, but as you already planned the training, you will perform it at home. You do not even need orbitrek placed under the dust in your cellar. You do not need any gym equipment and can train with just your own body. It will be definitely worth it.
4. Do not lose muscle mass
HIIT definitely lower probability that your body will use muscles as a fuel, when we compare it to basic cardio training. In addition, it protects muscle mass so you still maintain your strenght and improve your physical fitness.
5. Build muscles and improve physical fitness
There are many studies about this type of training, but also athletes, coaches and competitors,who already tried it, claim that HIIT is the best way to increase endurance and improve fitness.
HIIT is the reason why you will be able to react immediately, even right after getting out of the chair. You will be able to run after bus you missed, chase your children or four-legged pet who just ran out of the yard because of the cat. It is the right time to tell goodbye to your scant of breath self, that suffers from dizziness and muscle cramps.
6. You do not have to wait for the results
Imagine a situation : your are stuck in the traffic and need to step on the gas in purpose to move even a one centimeter. So you are bored and decide to stop and start the engine again. HIIT works on a similar principle. As you are constantly stopping and then moving again, you push to the maxium and use more energy than someone who si constantly running 5 kilometers. This will boost your metabolism and stimulate your natural growth hormone by up to 450 % in 24 hours after training. It is the reason why you burn more calories and fat, even faster and more efficiently than with basic cardio training.
High-intensity training is a great way to improve physical fitness, burn fat and excess kilograms while saving time and patience. We all want to achieve our goals, but health should be certainly among them. Give it a try.