28-Day Challenge (Day 25) Fast Weight Loss: "High Intensity Interval Training Workout"

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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28-Day Challenge (Day 24) Fast Weight Loss: "High Intensity Interval Training Workout"

Fast Weight Loss: "High Intensity Interval Training Workout"

 

 

 HIGH INTENSITY INTERVAL TRAINING

If you want to raise your game, High Intensity Interval Training is an exercise strategy that will improve your performance. HIIT is fantastic for anyone wanting to lose weight, including those who have been working out and have seen little or no results, or those pressed for time and want to achieve a lot in a short space of time. If you’re looking for ripped abs and toned arms, interval training can help get you there – especially if you throw in some weight training sessions. If there is such a thing as a magic bullet for weight loss, then HIIT probably comes closest to it! If your current “steady-state” aerobic exercise regime isn’t working for you, it is probably worthwhile to try HIIT.

 "BENEFITS OF HIGH INTENSITY INTERVAL TRAINING"

• Burn more calories
• Metabolism stays high AFTER workout
• Fat burning increases during and post workout
• Shorter workouts
• Increases power
• Increases speed
• Increases endurance
• Decreases appetite
  

  HIGH INTENSITY INTERVAL TRAINING: HOW TO DO IT

  The key to HIIT is that it does not allow your body to get used to what you are doing, i.e. by changing your pace and pushing yourself through each interval. No matter what your fitness goals are, HIIT can be one of the best methods to help you achieve them. HIIT is a great technique for those who get bored easily and are already active... or those who have reached a fat loss plateau.
  The variations of HIIT are infinite. You can adjust the training parameters (e.g. ratio of exercise to rest, number of intervals) to make the workouts harder or easier. Generally longer intervals provide better results. The four parameters you can manipulate when designing your interval-training program are:
• Intensity (i.e. speed) of work interval
• Duration (i.e. distance or time) of work interval
• Duration of rest/ recovery interval
• Number of repetitions of each interval

You can also use any type of exercise for your training, including cycling, sprinting, any cardio machine (stationary bike, cross-trainer, treadmill, stair-master, elliptical machine) hula hooping and jump rope.

"THE BIG GYMNASIUM'S" DAILY FITNESS TIPS

(Golden Fat Loss Tips)

The Importance Of Hydration: If you don’t consume enough water the body will start to retain any water that is in the body. However, this could lead to a problem. Any retained water will be utilised for other bodily functions and the muscles will not receive as much water; leaving you feeling bloated and lethargic. The best way to solve this hydration problem, is to take a regular intake of water throughout the day... and as I said in the previous article... more water on hot days and during exercise workouts. This will enable your body to run smoothly and regulate for prime fat loss.

Tomorrow: High Intensity Interval Training Guidelines



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28-Day Challenge (Day 23) Fast Weight Loss: "High Intensity Interval Training Workout"

Fast Weight Loss: "High Intensity Interval Training Workout"

 

    

 

If you want to up your game, High Intensity Interval Training (HIIT) is an exercise strategy that will improve your performance. HIIT is fantastic for anyone wanting to lose weight, including those who have been working out and have seen little/ no results or those pressed for time and want to achieve a lot in a short space of time. If you’re looking for ripped abs and toned arms, interval training can help get you there – especially if you throw in some weight training sessions. If there is such a thing as a magic bullet for weight loss, then HIIT probably comes closest to it! If your current “steady-state” aerobic exercise regime isn’t working for you, it is probably worthwhile to try HIIT.

  "HIGH INTENSITY INTERVAL TRAINING" (FOR WEIGHT LOSS)

HIIT improves performance, through short exercise sessions and involves alternating short, fast bursts of intensive exercise with slow, easy activity.  An HIIT session involves a warm-up interval, followed by several short, maximum-intensity efforts, separated by moderate recovery intervals, and finally a cool-down interval.

Studies have shown this method, has proven to be more effective, at burning fat and maintaining muscle mass; than long periods of lower intensity aerobic workouts. 

Some studies state that HIIT burns 9x more fat than traditional cardiovascular exercise. HIIT burns a lot of calories during the workout, but where it differs from traditional cardiovascular exercise; is that your metabolism stays elevated for more than 24 hours afterwards! This means that you keep burning calories, after you have finished exercising.Therefore, don’t bother looking for an HIIT calorie calculator. It is difficult to calculate the calorie burn from HIIT training directly, as much of the effects of HIIT do not take place during the workout, but for hours after. 

HIIT does not simply instigate weight loss by burning calories, but acts via a complex series of physiological mechanisms (e.g. nervous and endocrine systems) to lower insulin resistance, improve glucose tolerance, increase exercise and post-exercise fat oxidation, and decrease appetite.

"THE BIG GYMNASIUM'S" DAILY FITNESS TIPS

(Golden Fat Loss Tips)
 

Drink More Water: How much should you drink per day? Allegedly, Sports Scientists and Medical Professionals, don’t actually know the correct daily volume of water, that an individual should drink. However, it is important to regularly take small sips of water during the day. Especially if it is a hot day and if you are doing any form of exercise workout. The reason being, our bodies are made up of approximately between 70% - 80% of water.. we need it to flush out toxins and waste products. It also helps our body to be primed for losing fat.

Tomorrow: The "Benefits" of High Intensity Interval Training

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