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Saturday 12 November 2016

High intensity interval training is quick and effective

Extract:

"HIIT is an efficient way to push the body and the heart rate in a very short amount of time.
But HIIT has to be done in a very specific way: All out.
Think of running from the dinosaurs in Jurassic Park kind of effort.
"You would have to push yourself to the extreme for that one minute," Hall said. "You're pushing yourself to like, 'I can barely do any more.' "
One of the more well-known examples of HIIT is Tabata. It's real simple: 20 seconds of all-out work in an exercise, followed by 10 seconds of rest, for eight rounds. It sounds like nothing, right? - 4 minutes - until you do it.
An example would be to do burpees and speed skaters for 20 seconds, alternating between the two, with 10-second rests in between. If you go as fast as possible and do the full range of motion (not half jumps), you'll be tired and your heart rate will be high.
Other intervals might be for 30 seconds or 45 seconds followed by a 15-second rest.
If you start hearing someone talk about 60- or 90-second HIIT intervals, or if you try to do them and see the effort fall off, it's time to question if that is HIIT training. It's still good work, of course - but probably not HIIT.
"I don't know if people can sustain that type of intensity for 90 seconds - that's really long," Hall said. "I'm not sure if you can get to your max and hold that for 90 seconds. You want to feel like you can barely do any more, not that you're plodding along."

Full article: link


Thursday 3 November 2016

What Exactly Is HIIT—And How Can You Tell If You’re Actually Doing It?

Extract :

If you work out, or if you talk to people who work out, you're most definitely familiar with high-intensity interval training (HIIT), and you probably associate it with sweating, panting, and burpees—lots of burpees. It's intense, you do various moves at intervals, and it's training. Name says it all, right?

Well, actually it doesn't. There's a lot more to HIIT than its name alone suggests. We're going to help you read between the letters. Here, fitness pros share the must-know HIIT facts so you can torch calories, burn fat, and build muscle effectively.
Intensity is key—obviously—which means you really have to work.

HIIT is a cardio session arranged as short bursts of very hard work. The whole point of high-intensity training is to kick up the intensity of your cardio. In order to qualify as true HIIT, you’ll need to push yourself to the max during every set. That’s why they’re short—anywhere from 20 to 90 seconds, typically. It’s the opposite of going for a long run where you ration your energy in order to sustain the activity for longer.

Numerous studies have shown that working your hardest is key when it comes to boosting endurance, increasing metabolism, regulating insulin levels, and losing body fat. “All exercise helps burn fat by burning calories,” says fitness expert and celebrity trainer Rob Sulaver. But, he adds, “more intense exercise burns more fat,” and that's part of the reason HIIT is so popular.

And compared to many other cardio workouts, HIIT can be a more effective way of getting shredded, Sulaver explains. HIIT routines that involve bodyweight work (e.g. push-ups) or added weight, such as kettlebells, medicine balls, or dumbbells, will tone your muscles while spiking your heart rate. “HIIT is effective on multiple fronts. It’ll improve your endurance, it will complement your strength development, and it’ll help you get shredded,” he says.

Full Article : link




The Quick and Effective Workout That Burns an Insane Amount of Fat


Extract

If you’re in the market for a new workout, you may want to try the Tabata workout (like we need another type of exercise to worry about!). A celebrity favorite that falls into the high-intensity interval training (HIIT) category, the quick yet effective workout, which hails from Japan, is also said by many to be one of the hardest they’ve ever done, simply because it involves going all out for short bursts of time.

Like any other type of HIIT exercise, New York trainer Terrence Walcott says you’re expected to complete a work set at your maximum ability followed by a rest set, only to complete a work set with an intensity as strenuous as the previous set.

New York trainer Trevor Swaine describes it like pushing your body to the point of near failure and only give it seconds to recover. “You may feel fatigue and exhaustation with a Tabata workout, which is common, but there’s also a great release of endorphins at the end of the workout.” And, in terms of the results, you can expect to see your metabolism kicked into high gear (not just during the day or training, but for the next day, too) and to break through mental and physical plateaus.

Full article: link