Fast Weight Loss: "High Intensity Interval Training Workout"

HIGH INTENSITY INTERVAL TRAINING GUIDELINES

Warm up before you start.

Assess your current fitness and set training goals within your ability.

Start slowly. (E.g. walk 2 minutes/ run 2 minutes).

Keep a steady, but challenging pace throughout the interval.

Increase the number of repetitions over time.

Bring your heart rate down to 100-110 bpm during the rest interval.

To improve, increase intensity or duration, but not both simultaneously.

Make any changes slowly over a period of time.

Circuit training as a form of interval training.

HIIT should last 12 – 20 minutes (does not include warm-up and cool down).

If you have a heart rate monitor – great. If not, as you can see from the table below, it is easy enough to use the RPE (rating of perceived exertion) scale. It is probably easier for beginners, to start by using this scale and if necessary, you add the use of a heart rate monitor later.

The best way to use this method of exercising is to mix it up with traditional cardio.

As with embarking on any exercise program, it is advisable to clear it with your doctor first.

HIIT is a difficult and challenging workout. If you have been leading a sedentary lifestyle, it is best to start with a less intense activity.

HIGH INTENSITY INTERVAL TRAINING WORKOUT

You need to design your HIIT program around your own fitness level. You need to know your target heart rate (THR) training zones or understand the rating of perceived exertion (RPE) or use the heart rate calculator for convenience. The table shows an example:

Minute	Interval	RPE	Intensity	THR	Interval
	5 min	Level 3	Very low		Warm-up
1	1 min	Level 4	Low	50%	Rest
2	1 min	Level 7	Mod/ high	75%	Work
3	1 min	Level 4	Low	50%	Rest
4	1 min	Level 7	Mod/ high	75%	Work
5	1 min	Level 4	Low	50%	Rest
6	1 min	Level 7	Mod/ high	75%	Work
7	1 min	Level 4	Low	50%	Rest
8	1 min	Level 7	Mod/ high	75%	Work
9	1 min	Level 4	Low	50%	Rest
10	1 min	Level 7	Mod/ high	75%	Work
11	1 min	Level 4	Low	50%	Rest
12	1 min	Level 7	Mod/ high	75%	Work
	5 min	Level 3	Very low		Cool down

"THE BIG GYMNASIUM'S" DAILY FITNESS TIPS

(Golden Fat Loss Tips)

Eat Adequate Protein: Benefits your metabolism; as it aids muscle tissue development and prevents the fibres from losing their strength. Every pound of muscle, contributes to the burning of approximately 50 calories per day. Therefore, maintaining or even increasing muscle mass; is of vital importance: when slimming via exercise, building or toning muscle during weight training or maintaining general fitness.

Tomorrow: How To Run with Perfect Running Form

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