High intensity interval training (HIIT) is quick, efficient, and effective. It is designed to burn fat and boost cardiovascular capacity while sparing lean muscle mass. HIIT is the antitheses of long, slow cardio workouts like low-intensity jogging, and when it is used by a properly-conditioned athlete, they get in shape relatively quickly.
When they were initially conceived, the interval training programs all used sprints of various durations, interspersed with medium-speed runs. Usually, athletes would sprint for 30 seconds, then “rest” during a minute of fast-paced jogging. This pattern was repeated for 15 minutes or so – a short period of time compared to most jogging workouts – and the athlete received a good cardio workout without risking too much in the way of losing muscle mass. The intensity was high, but the workouts were brief.
Exercise physiologists performed several high-profile studies which tested the efficacy of interval training. They found that it is more effective than the usual cardio workouts because, while the level of cardiovascular capacity achieved by athletes who used the regimen was similar to that achieved by athletes engaged in traditional training, the workouts were shorter and they resulted in significantly less muscle loss. Recent research shows that anyone who can handle a high-intensity exercise routine will benefit from a workout that is structured around HIIT principles.In fact it is the most efficient workout to lose belly fat
Lately, HIIT has been re-discovered by diverse groups of athletes who all have one thing in common: the need to perform well at maximum intensity for short periods of time. A current trend is Tabatas: ultra-short high intensity intervals, maxing out at 20 seconds, combined with even shorter rest periods. This style of workout is named for the scientist who discovered it, and it’s used not only by the bicyclists for whom it was developed, but by athletes in many other disciplines.
These days, high intensity interval training is not limited to wind sprints or other running schemes. All sorts of cardio workouts – some sport-specific, others of a more general nature – can be incorporated into this sort of training. Athletes who need to build muscular endurance for unconventional sports often use high intensity interval training as a fast, muscle-sparing method of fat loss. This style of training puts high demands on the athletes who utilize it, but it pays them back with results.
High intensity interval training is no longer limited to runners and other track athletes. These days, it is used by athletes in virtually every sport, and by fitness enthusiasts from all walks of life.
Just remember not too go too hard when you first start out, it takes a little while to get used to. You are advised to start out with only doing four to six sprint repetitions with ample rest before moving on to longer workouts. A great place to begin is the Lose Belly Fat Fast workout for beginners.
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