The basic concept of HIIT is to train at different speeds for a number of intervals. Many of us are used to doing cardio at a steady, moderate intensity for 30 to 60 minutes. One of the most important and fundamental aspects of HIIT is to never allow your body to adjust to one intensity level.
Researchers at Laval University in Quebec, Canada, found that 9 times more fat was lost in the group that used HIIT, compared to the group that used traditional steady intensity cardio. In addition to that, a study at the East Tennessee State University indicated that HIIT increased subjects' resting metabolic rate for the following 24 hours. In other words, your body's fat-burning process continues long after your workout, even when you are at rest.
Besides the fat loss benefits, HIIT also increases your VO2 max much more than steady-state cardio will. A high VO2 max means that more oxygen can be delivered to your muscles as you exercise, therefore the longer you can train. It is widely acknowledged as one of the best indicators of physical fitness.
HIIT is also beneficial in preserving muscle mass, as the short workout duration prevents the body from entering a catabolic (break down) state. As we exercise for long periods of time, our bodies release the catabolic hormone cortisol, which is not what you want if your goals include building lean muscle. Compare the physiques of a sprinter and a marathon runner--the sprinter who utilizes large amounts of energy in short, periodic bursts is lean and muscular, whereas a marathon runner who exercises in long steady periods is lean but not muscular.
HIIT can be performed with a variety of machines--treadmills, bikes, ellipticals, jump-ropes, punching bags or even swimming. Pick your equipment of choice, and make sure to warm-up properly to prevent injury. Be aware of your own limits, and workout accordingly. If you are not sure of how much you can and should be doing, speak to a personal trainer or visit your family doctor before you start.
Here is a beginner's sample treadmill HIIT workout:
Warm-up: 10 minutes
Sprint : 30 seconds
Walk : 1 minute
Repeat the sprint/walk 4 or 5 more times.
Cool-down: 10 minutes
Total workout time: 29 minutes
(Find out how to create your own interval workout here)
During your walking periods, you should be able to talk in short bursts, but not carry a normal conversation. During your sprint intervals, you should be running as if someone's chasing you, as fast as you can.
As you progress and the workout becomes too easy, either increase the sprint duration, or reduce the rest (walking) period. Incorporate HIIT 3 times a week into your workout regime for optimum results.
Here are some great sample HIIT workouts for the bike. You could also try a punching bag workout: 1 minute work, 30 seconds rest; and also a jump-rope workout: 1 minute work, 30 seconds rest.
Good luck and have fun!
The Personal Trainer
Peak Physique
www.peakphysique.com.my
References:
Besides the fat loss benefits, HIIT also increases your VO2 max much more than steady-state cardio will. A high VO2 max means that more oxygen can be delivered to your muscles as you exercise, therefore the longer you can train. It is widely acknowledged as one of the best indicators of physical fitness.
HIIT is also beneficial in preserving muscle mass, as the short workout duration prevents the body from entering a catabolic (break down) state. As we exercise for long periods of time, our bodies release the catabolic hormone cortisol, which is not what you want if your goals include building lean muscle. Compare the physiques of a sprinter and a marathon runner--the sprinter who utilizes large amounts of energy in short, periodic bursts is lean and muscular, whereas a marathon runner who exercises in long steady periods is lean but not muscular.
HIIT can be performed with a variety of machines--treadmills, bikes, ellipticals, jump-ropes, punching bags or even swimming. Pick your equipment of choice, and make sure to warm-up properly to prevent injury. Be aware of your own limits, and workout accordingly. If you are not sure of how much you can and should be doing, speak to a personal trainer or visit your family doctor before you start.
Here is a beginner's sample treadmill HIIT workout:
Warm-up: 10 minutes
Sprint : 30 seconds
Walk : 1 minute
Repeat the sprint/walk 4 or 5 more times.
Cool-down: 10 minutes
Total workout time: 29 minutes
(Find out how to create your own interval workout here)
During your walking periods, you should be able to talk in short bursts, but not carry a normal conversation. During your sprint intervals, you should be running as if someone's chasing you, as fast as you can.
As you progress and the workout becomes too easy, either increase the sprint duration, or reduce the rest (walking) period. Incorporate HIIT 3 times a week into your workout regime for optimum results.
Here are some great sample HIIT workouts for the bike. You could also try a punching bag workout: 1 minute work, 30 seconds rest; and also a jump-rope workout: 1 minute work, 30 seconds rest.
Good luck and have fun!
The Personal Trainer
Peak Physique
www.peakphysique.com.my
References:
1. http://www.ncbi.nlm.nih.gov/pubmed/8028502
2. http://etd-submit.etsu.edu/etd/theses/available/etd-0412101-214442/unrestricted/king0417.pdf
3. http://www.colorado.edu/intphys/Class/IPHY3700_Greene/TIPS/exIntesity/Tremblay.pdf
