For many years, HIIT was one of the hidden secrets of the health and fitness industry reserved for elite athletes. With so many people trying to find out how to lose weight with more challenging and original methods, however, it has now become one of the most popular choices for gym members around the world.
There are a few different ways to perform this particular style of exercise and today we'll teach you how to single out the method which best suits your personal goals.
If you visit any gym around the world you will find two distinctly different types of people working out. Firstly, you will meet those who are happy to spend up to an hour working out at a steady pace on an exercise bike. Secondly, you'll meet those who deem cardiovascular exercise to be too boring and therefore they ignore it and train with weights instead.
The high intensity interval training formula is a middle ground between both ends of the scale which tends to appeal to members of either group.
What type of person should be using this training method? It may surprise you to hear that both sets of people would get results. While your body is able to increase it's ability to shed unwanted fat at a quicker rate than regular cardiovascular activity, studies also show an increase in our ability to build lean muscle.
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.
Like any other type of training, however, there are numerous ways to perform it. Knowing which one best fits your overall goal will allow you to get superior results.
* Tabata Interval Training.
* The Sport Specific Method
* Weight loss workouts.
Tabata's were developed in the 1990's and involve possibly the shortest, yet hardest, interval workout of all time. This was designed with elite athletes in mind so if you are new to the gym you may want to hold off on this concept for a while.
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%.
Minus the necessary warm-up and cool-down periods, Tabata's involve working out for just four minutes in total. However, don't let the short time fool you into thinking that this is going to be easy. These four minutes will push you harder than any other form of interval training in existence today. The four minutes are split up into sections of 20 seconds at maximal intensity and 10 seconds of recovery, repeated eight times over.
If you are training for a particular sporting event, the second type of interval training is perhaps more suited to your personal needs. Incorporating your sporting movements into a cardiovascular exercise then switching to an exercise which works the opposing muscle groups is a great way to boost overall performance. For instance, eight circuits consisting of 300 meters on a rowing machine followed by 30 seconds of push-ups.
Finally, there are numerous people who are looking to use this training method to lose body fat. The method which has the most scientific research to support it comes from Canada. A thirty minute session which consisted of four minutes at a moderate intensity followed by a thirty second burst of maximal intensity returned superior results to any other time split.
So you can now clearly see that there are multiple benefits to performing high intensity interval training. No matter if your fitness goal is build muscle or lose body fat, there are a number of rewards waiting for those who have the determination to push themselves through this type of workout.
Science has changed a lot of aspects of the health and fitness industry over the years and this is just one change which has been widely accepted. If you are stuck in the old routine of performing long, steady state cardio sessions and would like to learn how to lose weight with a bit more of a challenge each time you hit the gym, we highly recommend adopting HIIT into your training routine immediately.
There are a few different ways to perform this particular style of exercise and today we'll teach you how to single out the method which best suits your personal goals.
If you visit any gym around the world you will find two distinctly different types of people working out. Firstly, you will meet those who are happy to spend up to an hour working out at a steady pace on an exercise bike. Secondly, you'll meet those who deem cardiovascular exercise to be too boring and therefore they ignore it and train with weights instead.
The high intensity interval training formula is a middle ground between both ends of the scale which tends to appeal to members of either group.
What type of person should be using this training method? It may surprise you to hear that both sets of people would get results. While your body is able to increase it's ability to shed unwanted fat at a quicker rate than regular cardiovascular activity, studies also show an increase in our ability to build lean muscle.
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.
Like any other type of training, however, there are numerous ways to perform it. Knowing which one best fits your overall goal will allow you to get superior results.
* Tabata Interval Training.
* The Sport Specific Method
* Weight loss workouts.
Tabata's were developed in the 1990's and involve possibly the shortest, yet hardest, interval workout of all time. This was designed with elite athletes in mind so if you are new to the gym you may want to hold off on this concept for a while.
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%.
Minus the necessary warm-up and cool-down periods, Tabata's involve working out for just four minutes in total. However, don't let the short time fool you into thinking that this is going to be easy. These four minutes will push you harder than any other form of interval training in existence today. The four minutes are split up into sections of 20 seconds at maximal intensity and 10 seconds of recovery, repeated eight times over.
If you are training for a particular sporting event, the second type of interval training is perhaps more suited to your personal needs. Incorporating your sporting movements into a cardiovascular exercise then switching to an exercise which works the opposing muscle groups is a great way to boost overall performance. For instance, eight circuits consisting of 300 meters on a rowing machine followed by 30 seconds of push-ups.
Finally, there are numerous people who are looking to use this training method to lose body fat. The method which has the most scientific research to support it comes from Canada. A thirty minute session which consisted of four minutes at a moderate intensity followed by a thirty second burst of maximal intensity returned superior results to any other time split.
So you can now clearly see that there are multiple benefits to performing high intensity interval training. No matter if your fitness goal is build muscle or lose body fat, there are a number of rewards waiting for those who have the determination to push themselves through this type of workout.
Science has changed a lot of aspects of the health and fitness industry over the years and this is just one change which has been widely accepted. If you are stuck in the old routine of performing long, steady state cardio sessions and would like to learn how to lose weight with a bit more of a challenge each time you hit the gym, we highly recommend adopting HIIT into your training routine immediately.
About the Author:
Writer: Russ Howe PTI is England's most followed personal trainer. He reglarly teaches gym members how to lose weight and introduced many to hiit sessions for the first time.
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