It is a common and frustrating problem to become unhappy with the results that aerobic exercise alone produces. Truth: all exercise is not alike. High Intensity Interval Training (HIIT) is an exercise method that maximizes fat burning, weight loss, and muscle growth in 20 minute exercise sessions. It is ideal for people who exercise regularly, but still have stubborn areas of fat and pounds that won’t budge.
HIIT Training combines intervals of high intensity exercise with intervals of lower intensity exercise. Sprinting is the exercise of choice and is often considered superior to other forms of exercise for HIIT training
HIIT burns fat effectively because it drains muscle of energy. Muscle is then forced to draw upon fat to replenish energy stores. This fat burning process begins during a HIIT session, but continues for hours after exercise due to a process called excess post-exercise oxygen consumption (EPOC). EPOC is the fat burning mechanism that maintains resting metabolic rate at a higher level for longer periods of time after exercise.
HIIT programs vary from one person to another, but follow general guidelines. An interval of jogging is followed by an interval of sprinting. The number of repetitions will depend on your fitness level. Beginners start with a few repetitions and build up to 8-10 cycles. Intensity of exercise is measured on a scale from 1 to 10. 1 is a slow walk and 10 is your hardest sprint. Intensity during the jog and during the sprint will increase with conditioning. HIIT Training should last a total of 20 minutes and include a five minute warm-up and a five minute cool-down. A day of rest should follow a HIIT session.
The harder you can sprint, the longer your body will burn fat following exercise. Excess post-exercise oxygen consumption (EPOC) is the mechanism for this prolonged fat metabolism. It is fueled by high intensity exercise.
Good nutrition is an essential compliment to HIIT Training. A low carbohydrate diet with lean protein, vitamins, and minerals will help to maintain the high metabolic rate that HIIT induces.Don’t let your body adapt to any one HIIT routine. As you become stronger and more confident with your exercise routine, alter time intervals and increase intensity. Varying your HIIT routine is important to maintain maximum metabolism of fat stores.
HIIT is not an easy fitness program. It is not for everyone. Fast, hard, and intense are all words that should come to mind when considering HIIT. HIIT will push your body to the limit of its capability, but with this will come rapid and dramatic change.If you decide that interval training is the type of exercise for you it is well advised to start slowly and gradually increase your intensity and the number of intervals each workout. You will be leaner and fitter in no time.