It is often said that learning how to lose weight is sometimes needlessly over complicated. Despite the numerous scientific advancements we have made in the last 20 years, the old classic formulas still return the best results. One of those formulas is HIIT.
Just like resistance training, there are various ways to perform this style of workout and your overall fitness goal will determine which method is best suited for you. Most people don't learn these different methods and therefore don't see any results. Today we will teach them to you.
Walk into any fitness center and you are going to notice two very different groups of people who prefer two extremely different training methods. You'll have those who are at their happiest when they are left to their own devices on a treadmill for an hour or more, then you'll have those who think that approach sounds like hell. This group like to focus much more on resistance training instead.
High intensity interval training represents a middle ground between both styles.
It is rare that a particular training style provides two very different groups of fitness enthusiasts with equal benefits, but this does. Interval training has been proven to increase muscular hypertrophy, which is great for those looking to increase muscle mass. However, the fat loss benefits are equally as impressive so this style has truly universal appeal.
One of the biggest plus sides of this training style is a phenomenon called Excess Post-Exercise Oxygen Consumption. You might have heard this called "The Afterburn Effect" by some trainers. When performing a resistance training session your body continues to burn off calories for up to sixteen hours after your session is over, this is also a benefit of interval training.
Take a look below at the most common variations of interval training and you will be able to apply one of these methods to your own training routine easily.
* The 4 minute workout developed in Japan, known as Tabata's.
* Interval training specific for sports.
* The Fat Loss Method
The first method, known as Tabata Interval Training, was designed by Professor Tabata during the 1990's. This theory was put forward to increase the fitness level of elite athletes so most people who perform this particular style are already very experienced in the gym and consider themselves to be at an advanced level of overall fitness.
Originating from Japan, this style of workout has been proven to increase the VO2 Max in a group of highly trained athletes by a whopping 28%.
Tabata intervals can be performed on any piece of equipment and the total workout time, minus warm-up and cool-down periods, is only four minutes long. Those 4 minutes contain of eight 30 second sections, each consisting of 20 seconds at maximum intensity followed by 10 seconds of light recovery.
If your goal is to improve performance for a sport then there is a slight variation on the Tabata method which will work well for you. This involves performing a longer workout, between 20 and 30 minutes in total, which combines a cardiovascular activity as your high intensity work and a resistance exercise as your recovery. One good example of this would be to combine a 400 meter sprint on a rowing machine with 30 seconds of push-ups. That particular session is used by many professional rowing clubs.
The fat loss method is easily the most popular variation, however. If you are looking to use this workout style to increase your fat loss then you should pay particular attention to a recent study from scientists in Canada. They found that the optimal workout length was half and hour, consisting of a time split of 4 minutes moderate work followed by 30 seconds of maximum effort.
Furthermore, regardless of whether your goal is weight loss or building muscle, recent scientific studies show that performing high intensity interval training before your resistance training increases the body's natural ability to perform both of the goals listed above.
While HIIT is now a very popular choice among exercise enthusiasts around the world, it remains clouded in mystery thanks to the many various styles within it's category. As you can see from the three we have took you through today, it isn't rocket science. There are countless gym members out there who have been trying to figure out how to lose weight without spending endless hours on equipment they don't particularly enjoy. Thanks to this training style, now they can.
Just like resistance training, there are various ways to perform this style of workout and your overall fitness goal will determine which method is best suited for you. Most people don't learn these different methods and therefore don't see any results. Today we will teach them to you.
Walk into any fitness center and you are going to notice two very different groups of people who prefer two extremely different training methods. You'll have those who are at their happiest when they are left to their own devices on a treadmill for an hour or more, then you'll have those who think that approach sounds like hell. This group like to focus much more on resistance training instead.
High intensity interval training represents a middle ground between both styles.
It is rare that a particular training style provides two very different groups of fitness enthusiasts with equal benefits, but this does. Interval training has been proven to increase muscular hypertrophy, which is great for those looking to increase muscle mass. However, the fat loss benefits are equally as impressive so this style has truly universal appeal.
One of the biggest plus sides of this training style is a phenomenon called Excess Post-Exercise Oxygen Consumption. You might have heard this called "The Afterburn Effect" by some trainers. When performing a resistance training session your body continues to burn off calories for up to sixteen hours after your session is over, this is also a benefit of interval training.
Take a look below at the most common variations of interval training and you will be able to apply one of these methods to your own training routine easily.
* The 4 minute workout developed in Japan, known as Tabata's.
* Interval training specific for sports.
* The Fat Loss Method
The first method, known as Tabata Interval Training, was designed by Professor Tabata during the 1990's. This theory was put forward to increase the fitness level of elite athletes so most people who perform this particular style are already very experienced in the gym and consider themselves to be at an advanced level of overall fitness.
Originating from Japan, this style of workout has been proven to increase the VO2 Max in a group of highly trained athletes by a whopping 28%.
Tabata intervals can be performed on any piece of equipment and the total workout time, minus warm-up and cool-down periods, is only four minutes long. Those 4 minutes contain of eight 30 second sections, each consisting of 20 seconds at maximum intensity followed by 10 seconds of light recovery.
If your goal is to improve performance for a sport then there is a slight variation on the Tabata method which will work well for you. This involves performing a longer workout, between 20 and 30 minutes in total, which combines a cardiovascular activity as your high intensity work and a resistance exercise as your recovery. One good example of this would be to combine a 400 meter sprint on a rowing machine with 30 seconds of push-ups. That particular session is used by many professional rowing clubs.
The fat loss method is easily the most popular variation, however. If you are looking to use this workout style to increase your fat loss then you should pay particular attention to a recent study from scientists in Canada. They found that the optimal workout length was half and hour, consisting of a time split of 4 minutes moderate work followed by 30 seconds of maximum effort.
Furthermore, regardless of whether your goal is weight loss or building muscle, recent scientific studies show that performing high intensity interval training before your resistance training increases the body's natural ability to perform both of the goals listed above.
While HIIT is now a very popular choice among exercise enthusiasts around the world, it remains clouded in mystery thanks to the many various styles within it's category. As you can see from the three we have took you through today, it isn't rocket science. There are countless gym members out there who have been trying to figure out how to lose weight without spending endless hours on equipment they don't particularly enjoy. Thanks to this training style, now they can.
About the Author:
About the author: Russ Howe PTI is England's most followed fitness instructor. He reglarly teaches gym members how to lose weight , introducing many to hiit sessions for the first time.
0 comments:
Post a Comment