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Use High Intensity Interval Training to Blast Fat Fast

High intensity interval training (HIIT) or cardio interval training is a type of training that helps improve performance or current fitness level with the use of short training sessions. It is a form of cardiovascular training that is designed to burn body fat in a quick and extremely intense workout routine.

HIIT sessions can be modified to meet the needs of any exerciser or trainee, but most sessions range from ten to twenty minutes. Intervals are short bursts of activity that vary in intensity levels. A 2:1 ratio is often used in HIIT styles of training, which means the athlete would alternate sprints of thirty seconds and a fifteen second jog or walk, that would then be repeated until the workout session is over. (Don’t forget to warm up and cool down, too!)

Men’s Health Pyramid HIIT:

This pyramid structure allows you to start with short bursts of speed, and peak with the longest surge of energy in the middle of your workout before coming back down. You can perform this on any piece of cardio equipment, or a stop watch and anywhere you can run.

1. 3 – 5 minutes warm-up

2. 30 seconds high intensity, 1 minute low intensity

3. 45 seconds high intensity, 1 minute low intensity

4. 60 seconds high intensity, 1 minute low intensity

5. 90 seconds high intensity, 1 minute low intensity

6. 60 seconds high intensity, 1 minute low intensity

7. 45 seconds high intensity, 1 minute low intensity

8. 30 seconds high intensity

9. 3 – 5 minutes cool-down

Benefits of High Intensity Interval Training:

  • One of the best methods to burn body fat
  • Helps improve athletic performance
  • Helps boost the resting metabolic rate
  • Helps improve VO2 Max (maximum oxygen consumption)
  • Helps improve stamina
  • Helps improve cardiovascular and muscular endurance
  • Helps boost insulin levels and may reduce risk of type-2 diabetes

December 15th, 2010

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Vonnie

What constitutes as high and low intensity in terms of heart rate? Question about HIIT (High Intensity Interval Training): What constitutes as high and low intensity in terms of heart rates and strides per minute (on the elliptical) for a 45-year old male?

posted Aug 23rd, 2011 11:37 am



   
 

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