Is a workout style with maximum weights and minimum workout volume the best choice for gaining muscle mass, according to road lord Olympian Dorian Yates? Doubtful. Most people who have tried HIIT (high intensity interval training) would definitely say no. Intense interval work is more suitable for cardio workouts; this will burn more subcutaneous fat.
High-intensity interval cardio workouts include vigorous acceleration phases (sprints) and step transitions. Sprints are a high intensity workout. This can be done at the stadium, pool or cardio machines.
Numerous studies confirm the efficacy of high-intensity interval training because its effects on metabolic processes last longer than in lighter but longer load variants.
For example, in 2007 A study conducted in 2006 showed that high-intensity interval exercisers burned an average of 10% more calories in the 24 hours after a workout than those who exercised at a relaxed pace. Even more surprising is a 2008 study in which athletes who exercised 20 minutes of high-intensity interval training burned 6 times more fat in total than those who exercised 40 minutes but at low intensity.
How to use hiit effectively?
To answer this question, calculate the maximum heart rate (HR) from 220 by subtracting your age.
For example, if you are 25 years old, your maximum heart rate will be 195. For high-intensity work, your heart rate should be 80-90% of that number. In other words, a 25-year-old athlete must work between 156 and 176 beats per minute. During low-intensity exercise, your heart rate should not exceed 60% of your maximum heart rate (ie, up to 117 beats per minute).
The heart rate monitor is great for metrics, making it easier to check your heart rate and time between intervals. But over time, you will learn to work with feelings.
If this is your first high-intensity interval workout, do a low-intensity exercise twice. For example, work with a high heart rate for 20 seconds, then a low heart rate for 40 seconds. Only 10 accesses. After eight weeks, start increasing the duration of the high intensity intervals and shortening the intervals of the low heart rate intervals. It all depends on your level of physical fitness. To increase fat burning, you can extend both intervals and extend them to 20.
Choose the type of cardio load
This is best for something that can get your heart rate up quickly, like an ellipse, step, and stair simulator. However, if you can speed up the movement instantly, a treadmill or exercise bike will do the trick. You can also combine two exercise machines.
For example, run high-intensity intervals on the stairs and low-intensity intervals on the treadmill. Do sprints while exercising outdoors.
When training at home, try alternating burpees and shadow boxing, such as 10 burpees and 20-30 seconds of shadow boxing. There will be 10 such methods.
Duration of hiit training
HIIT exercises should be short. Make sure that even the longest ones do not exceed 30 minutes. If you want longer loads, still add some high-intensity workout items.
For example, accelerate a few hundred meters while jogging in the park or start kneading the pedals at a maximum speed of 40 seconds while cycling. High intensity has been shown to help burn fat.
The Basics of High Intensity Interval Training
- Combine periods of high-intensity cardio (80-90% of maximum heart rate) with periods of low-intensity cardio (up to 60% of maximum heart rate) or periods of rest.
- High-intensity strength training shouldn’t take more than 25 minutes.
- Gradually increase the duration of high-intensity intervals and decrease the duration of low-intensity intervals
- Do HIIT workouts 2-6 times a week depending on your fat burning goals
HIIT Training Tips
- If you’re doing cardio and strength training at the same time, leave it at the end of the workout.
- You can do such exercises in the morning on an empty stomach with 30 g of protein.
- For high-intensity kits, select the highest load, such as a stair-climbing machine
- Exchanges for fast sprints and light jogging or relaxation