It once was assumed the longer or more you exercised the more fit you would become. Science has since proved otherwise.
There is a lot of talk about HIIT lately. HIIT is High Intensity Interval Training, also referred to as High intensity intermediate training.
Simply put, interval training is a workout rotation between 2 or more intensities used to advance speed and endurance, avoid injury of over-training, maximize oxygen consumption, improve cardiovascular health and reduce body fat percentage. Interval training is repeating alternating high intensity workouts with short recoveries. The recoveries can be a standard resting period or a low intensity exercise.
The intensity used depends on the specific individual’s fitness level. If the client is a beginner, the trainer may recommend their client incorporate short bursts of jogging into their cardio walking until they are able to run a mile or ten minutes (whatever the goal may be) without stopping. For intermediate clients, intensity levels are higher than those of beginners. Advanced individuals’ intensities are higher yet. With high intensity interval training (HIIT) every burst is at maximum intensity. In the words of my coach, “Don’t hold anything back. Balls to the walls; all or nothing.”
The client’s goal is an additional factor to that of the individual’s fitness level. If the client is training for a marathon, he/she would run longer intervals allowing for a short recovery. Interval training is great for marathon runners because it helps to avoid injuries associated with repetitive strain on muscles and joints often seen with runners who over train.
If a client’s goal is to lose weight, then shorter more intense interval workouts are recommended. The higher the intensity, the more body fat is burned (Following high intensity workouts, more body fat is burned in a 24 hour period than with longer cardio workouts at a lower intensity). And obviously, an individual can only workout at a maximum intensity level for so long.
Another very effective style of interval training is Tabata. Tabata consists of 20 seconds of extreme intensity followed by 10 seconds rest. Because of the intensity demonstrated in Tabata style training, a workout session may consist of as little as 4 minutes to as much as 20 to 30 minutes.
Never forget to begin a workout with a warm up and be sure to follow your intervals with a cool down. When working out at such punishing intensities, your muscles are more likely to be “pulled” if not properly prepared and the cool down will help prevent muscle soreness.
Interval training is not for the weak. It is for the determined. It is for the strong. It is for those who do not quit until they have achieved what they started out for. Do it right: Get in, Work Hard and Get out.
Now that you know what interval training is and all the benefits, I’m sure you are looking for a workout designed to achieve some or possibly all of those benefits listed. You can find one here at Turbulence Training.
Jessica Butler is a fitness fanatic and an Internet entreprenuer who teaches people how to lose weight with through her reviews of the Turbulence Training System. Visit my site to learn more on fitness and muscle building tips. http://energized.jessebutlerproject.com/
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