Minute-Beginner-HIIT-Workout.jpg' alt='High Intensity Interval Training Program For Beginners' title='High Intensity Interval Training Program For Beginners' />High Intensity Interval Training HIIT Workout Plan. 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 youre 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 itIf your current steady state aerobic exercise regime isnt working for you, it is probably worthwhile to try HIIT. HIIT FOR WEIGHT LOSSHIIT 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 to be more effective at burning fat and maintaining muscle mass than long periods of lower intensity aerobic workouts. What is the right training philosophy Many coaches develop training sessions targeted to improve your threshold power. Intervals with an intensity around your. 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 it that your metabolism stays elevated for more than 2. This means that you keep burning calories after you have finished exercising. Therefore, dont 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. Researchers at an Australian University found people who cycled for 4. A second group cycled just 2. They lost an average of six pounds. However, if you can complete only a short HIIT workout, it may be that you are better off with moderately high intensity cardio that you can sustain steadily for a long time period. BENEFITS OF HIITBurn more calories. Interval training is a method of training where you increase and decrease the intensity of your workout between aerobic and anaerobic training. HIIT Workout videos whip you into shape fast these fat burning workouts burn a very high number of calories, place a high amount of demand on the muscles. WebMD explains a way to take your workout to the next level Highintensity interval training burns megacalories and delivers a longlasting metabolic boost. To reap better results when doing weight training, its a good idea to switch to a slower, high intensity interval training routine. What is HIIT High Intensity Interval Training is a form of Interval Training using short intervals of 10 seconds to 5 minutes at an intensity at or above 90 VO. GROUP FITNESS CLASSES. Mixing the hottest music with cuttingedge exercise science, motivation and the energy of many, LES MILLS group fitness classes make you. Metabolism stays high AFTER workout. Fat burning increases during and post workout. Shorter workouts. Increases power. Increases speed. Increases endurance. YDNxOgY/T7QLTyCRRPI/AAAAAAAADVw/k2MgNrBjOuI/s1600/45%2Bminute%2Bhiit%2Bworkout.jpg' alt='High Intensity Interval Training Program For Beginners' title='High Intensity Interval Training Program For Beginners' />Decreases appetite. HIGH INTENSITY INTERVAL TRAINING HOW TO DO ITThe key to HIIT is that it does not allow your body to get used to what you are doing, i. 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. Generally longer intervals provide better results. The four parameters you can manipulate when designing your interval training program are Intensity i. 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 hoping and jump rope. HIIT TRAINING GUIDELINESWarm up before you start. All of these indoor cycling training programs have in common that they are timesaving and specific for either aerobic or anaerobic endurance. High intensity interval training HIIT is a great weight loss strategy because it instigates massive fat loss, but increases muscle mass and boosts metabolism. Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance. Assess your current fitness and set training goals within your ability. Start slowly. E. Keep a steady, but challenging pace throughout the interval. Increase the number of repetitions over time. Bring your heart rate down to 1. To improve, increase intensity or duration, but not both simultaneously. Make any changes slowly over a period of time. High Intensity Interval Training Program For Beginners' title='High Intensity Interval Training Program For Beginners' />Circuit training as a form of interval training. HIIT should last 1. 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. High Intensity Interval Training Program For Beginners' title='High Intensity Interval Training Program For Beginners' />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. HIIT WORKOUTYou 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. RPEIntensity. THRInterval. Below is an excerpt from an article written in the LA Times about HIIT. December in the Journal of Applied Physiology and conducted by a team at Canadas University of Guelph found that just two weeks of alternate day interval training increased moderately active 2. Ironically, you cant do the same intervals all the time youll stagnate, says Drozd, the Santa Monica trainer. You need variation for your body and your mind. For best fitness, mix short intervals and long intervals. Whatever you choose to do, do it hard. The New Zealand study showed cyclists performance gains plateauing after eight to 1. To keep increasing your fitness after six weeks of intervals, says On. Dlna Streaming Software Windows 7. Fitness Grassadonia, be creative push it even harder or longer, add hills, stairs, cross training. Im a 5. 5 year old big wave surfer, but I can hang with 2. I do very intense 1.