|
2002/04/08, 06:38 AM
Okey some people have been asking me excactly what is HIIT and how to do it.
I have found this article for you:
H.I.I.T. Aerobics, a New Way to Burn Off Unwanted Fat Fast!!!
Losing weight and getting ones body into shape takes dedication as well as know how. It is extremely unfortunate, but I have seen numerous amounts of people try to lose weight the wrong way and fall short of their goals in spite of this. However on a more positive note I have had the priceless pleasure of seeing people lose hundreds of pounds and keep them off permanently!
As mentioned before taping into our fat stores goes beyond dedication. Just as a magician pulls a rabbit out of his hat, you must be able to pull a fat burning tactic out of yours at a moments notice or your efforts could conceivably dry up like an old well. Today I will discuss an extremely radical and relatively new tactic that you can add to your fat burning bag of tricks! Who know it might be just what you need to magically Wisk away those last few pounds.
To start let me ask you a question. When it comes to burning fat what exercise comes to your mind immediately?
I am sure that many of you said Aerobics. However a complete program should intricately combine both weight training and aerobics seamlessly if your goal is to drop fat like a bad habit! But today we will unconventionally concentrate on the later.
Traditionally aerobics last 30 to 60 minutes and are performed at a modest pace in which the participant can still carry on a decent conversation. This is without a doubt one of The most effective ways to burn fat, bar none! However, what if you are in a rush and only have 20 minutes on a certain day to get an effective fat burning workout in?
Or simply would like a change in your aerobic regimen? Well if you’re interested in either Of these, then this article is might be an answer to your prayers!
You see there is a new and revolutionary way to burn fat and it only takes 20 minutes to complete! Its called H.I.I.T. or High Intensity Interval Training. Besides, shedding excess fat to expose a lean and fit body H.I.I.T is a tremendous way to stimulate new muscle growth, toning and or firming your lower body at the same time It is burning fat!
“Don’t have time for 60 minutes of cardio today? Then try H.I.I.T!”
Again let me emphasize that low intensity aerobics are vital to one’s fat burning program but if you want action or a physical challenge, then you should give H.I.I.T a try. This is a totally different approach to aerobics—something that keeps you interested, takes only a fraction of the time, and can melt off fat just as efficiently as longer lower intensity aerobics. H.I.I.T involves alternate intervals of moderate-intensity aerobic exercise with periods of near-maximum effort. (As I mentioned earlier, each session takes no longer than 20 minutes, tops.)
What does H.I.I.T accomplish?
This type of exercise not only burns a lot of calories while you are working out, but also tremendously speeds up your metabolism and keeps it revved up for some time after your workout. Bottom line is HIIT training burns a large number of total calories and more calories burned equals more fat lost. Being unconventional I would suggest that you forget about the "calories burned" readout on the stairstepper or stationary bike; if you practice HIIT training, the majority of calories burned will come after your workout!
Add HIIT to Your Schedule!
One of the great things about HIIT training is that it can be applied to all kinds of activities—in or out of the gym. Personally, I like running or sprinting, but it can also be done on a stationary bicycle, a stairstepper, treadmill, elliptical, power walking or any activity where you can alternate periods of high intensity with periods of low intensity.
The following outline is a general routine for boosting fat loss, one that's worked well for me. Of course, you'll have to develop at your own pace according to your level of cardiovascular conditioning. If you follow the program properly, three sessions a week should produce significant fat-burning effects. Your HIIT program will likely be most effective if performed first thing in the morning on an empty stomach, but if you can't do it in the a.m., do it at noon, night, whenever after digesting at least three hours from the last time you ate! You see if your goal is to burn fat you should be completely digested before you exercise, this way your body will have to tap into it’s fat reserves.
Important factors involed in H.I.I.T Training
In order to utilize H.I.I.T properly, we use a tool called the "Intensity Guide" to help us create high points. This guide is used to measure the level energy we are applying to the exercise that we are performing. The Index, starts at level 1 and goes to level 10. On the low end-at level l-you've got the intensity of kicking back on your recliner watching TV. Level 2 would be standing; level 3 could be walking; level 4 might be carrying a couple bags of groceries in from the car; level 5 might be carrying those groceries up a flight of stairs; and so on, up to level l 0, which is an all-out, 100 percent effort. In order to use this guide correctly you must apply it to your level of conditioning. And that's why basically any healthy adult, no matter what their prior exercise experience, can use H.I.I.T training. As an example, if you're a beginner walking up stairs might be a level 10 intensity level. Now, someone who's been training for several years might reach a high-intensity effort by sprinting up those stairs. The point is, your high intensity point is yours. It is distinctively yours and not mine or the person next to you in the gym. It's very important that you realize exactly what your high points are. A true high point on this workout, a true level 10 effort, is one where you can honestly tell yourself you gave it every single last ounce of energy you had. That you looked inside yourself and said I’m going to give it all I got!
H.I.I.T : How to Perform the actual workout!
Remember this can apply to any activity you choose. Just pick something you are comfortable with. Begin your workout with a two-minute warm up phase where we perform the activity at about a level 5 intensity. If you haven't been exercising regularly, you could reach level 5 on the Intensity Index by just walking. However, if you've been doing a lot of exercise, level 5 might be a pretty brisk jog. Again it is essential that you remember that your level 5 is unique to you, and my level 5 is unique to me. Now, after two minutes at a level 5 effort, you will take it up a level. You will reach a level 6 effort, we keep it there for one minute; then we increase the intensity of our effort, up to level 7 for one minute before taking it up another level, to level 8, where we maintain for another minute; then we take it up to level 9. We maintain that high-intensity effort for one minute, and then take it all the way down to a level 6 again-a relatively comfortable pace. We repeat that pattern three times, but on the last cycle (between the eighteenth and the nineteenth minutes of this 20-minute workout), we don't stop at level 9-we try to reach a high point-we go for a 10! Then we bring it back to level5 for a minute, and we're done!
Remember, a "high-intensity" may not mean an all-out sprint. If you haven't tried to sprint since you were a kid, you're in for a shock! Don't take off like you're life depends on it, or you'll run out of steam before the twentieth minute. For some, an intense effort may mean just walking up a hill. If that's your level, don't get down on yourself. Say to yourself that you are working out
to get your body inshape for life! Always think positive, because that is something we all have the ability to do, that is if we decide to. Now you won't have a level 10 effort every workout but you can certainly strive for it every workout!
How to maximize fat burning effects!!!!!
The H.I.I.T workout is most effective either when you wake up or at least 3 hours after your last meal. Because it reves your metabolic rate(or the rate in which your body burns calories) you might want to wait one hour after the workout before eating again. This way you are burning fat at an exorbant rate for an hour. Then make sure you replenish your body with a balanced nutritious meal! No starving the fat off! Please I caution you, starving yourself is not the way to effectively lose fat!
H.I.I.T Reviewed:
It burns tremendous amounts of calories while you work out Because it is so intense. And because of it’s intensity it raises your metabolic rate like Nothing you’ve ever seen before!
Conclusion
H.I.I.T can be used several ways. You can use it occasionally when you don’t have time to perform a normal 30 to 60 minute aerobic workout or you can use it for say several weeks to prevent aerobic boredom and then go back to normal aerobics. In any case I think you'll be quite pleased with the fat-burning effects of this exercise routine. But remember be careful, if you haven’t worked out at a high intensity for a while don’t rush into this workout. You should always check with your doctor before starting a program like this.
----------------------------
- Nina :o) La vie est toujours aussi belle.....
|
|
|
|
2002/04/08, 08:24 AM
Great post!
--------------
.o0 Arnold 0o...o0 theaustrianoak@hotmail.com 0o.
|
|
2002/04/08, 06:24 PM
i will give it a try tomorrow in tne am thanks.........
|
|
2002/04/10, 05:58 PM
Isn't this directly from the Body for Life plan (Bill Philips)?
|
|
2002/04/11, 01:51 AM
Nope, but then again it's the same princip.
But yes I got it somewhere (I didn't write it if that's what you want to hear)
--------------
- Nina :o) La vie est toujours aussi belle.....
|
|
2002/04/15, 01:41 PM
HAS ANYONE TRIED THIS I DID TO INTENSE FOR ME I WILL STICK TO MY 30 MINUTE JOGS AND BIKE RIDES..........
|
|
2002/04/15, 01:50 PM
It's great, though, when you're trying to cut!
--------------
**_Robert_**
|
|
2002/04/15, 01:53 PM
MAYBE I SHOULD STICK WITH IT FOR 3 TIMES A WEEK TO LOSE THE REST OF MY BLUBBER SEEMS LIKE IT DOES NOT WANT TO GO AWAY ANY IDEAS............
|
|
2002/04/15, 02:06 PM
Diet and cardio! Stick with HIIT...it works well...
--------------
**_Robert_**
|
|
2002/04/15, 04:06 PM
did hit about an hour ago boy is that rough but i had eaten about 2 hours before that is that alright........
|
|
2002/04/15, 05:05 PM
hiit isn't new. it was founded by bill phillips the author or body for life.
|
|
2004/11/12, 11:23 AM
this is a great article; however, BB1 stresses to NEVER work out on an empty stomach for fear of burning both lean muscle tisse & fat. In light of this, should we disreguard working out 3 hours after eating?
|
|
2004/12/14, 03:06 PM
I am not sure if you know this but the army "PT" has a running style very much like this except instead of slowly increasing your speed you sprint a certain distance then go back to a jog:dumbbell:Hooah!!!
|
|
2004/12/14, 03:49 PM
Identical to the body for life HIIT. It's the only cardio I do 3 days a week on an empty stomach. Have been doing it for 2.5 yrs. now and would't do it any other way!
--------------
Damselfly
Quit being a sheep, they only get led to slaughter
|
|
2005/02/18, 11:39 PM
bump:big_smile:
|
|
2005/06/04, 10:43 AM
Bump :dumbbell:
--------------
The greatest good you can do for another is not just to share your riches but to reveal to him his own. - Benjamin Disraeli
|
|
2005/06/04, 11:09 AM
Definitely a bad idea if muscle preservation is a goal. HIIt was a "phenomenom" but if you are training hard with weights, doing HIIT especially on an empty stomach is not ideal. Has an extremely high anerobic component to it.
============
Quoting from damselfly:
Identical to the body for life HIIT. It's the only cardio I do 3 days a week on an empty stomach. Have been doing it for 2.5 yrs. now and would't do it any other way!
=============
--------------
If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
|
|
2005/06/04, 11:10 AM
Have to laugh at this one!! :big_smile:
============
Quoting from esco:
hiit isn't new. it was founded by bill phillips the author or body for life.
=============
--------------
If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
|
|
2005/11/16, 02:48 PM
good info. what should the meal I eat before hiit consist of? lots of carbs, protien, or a normal balance of the 2?
|
|
2005/11/09, 01:20 PM
bump
|
|
2006/04/28, 12:18 PM
I have heard that in order to burn fat and get a good cardio work out you must excersize for at least 30 minutes, is it different with HIIT because people recommend working out for only 20 minutes
|
|
2006/04/28, 01:42 PM
yes because you are working more intensly during portions of the work out.
|
|
2006/04/28, 03:13 PM
Try this....alott 1 hr. to your cardio day. Start with 15 mnutes at an all out pace(after a warmup of course), and use a piece of equipment you do not normally use. Ok, then rest for 5 minutes, do nothing, sit on your but, get some water.
Now, go on the treadmill or whatever you like at a moderate pace for 30-40 minutes.
Protocol one liberates fatty acids.
Protocol two burns them and does not allow the cell to just load up again with ffa you liberated.
Have some caffine prior. You will see nice results if sheer fat burning is your goal. Have your normally scheduled low glycemic meal about 30 minutes post.
--------------
Strength and Honor!
|
|
2007/12/26, 12:16 PM
Great reminder on how to save time working out! Thanks.
I believe all interval training is better than just doing a steady workout for an hour! I always feel the burn after about 10 minutes doing that type of cardio!
|
|
2007/12/26, 12:16 PM
Great reminder on how to save time working out! Thanks.
I believe all interval training is better than just doing a steady workout for an hour! I always feel the burn after about 10 minutes doing that type of cardio!
|
|
2008/01/11, 08:45 AM
IM A FEMALE WEIGHTING IN AT 485LBS WHAT SHOULD I SO I HAVE NO MONEY FOR THE GYM SO WHAT CAN I DO AT HOME?
|
|
2008/01/11, 09:19 AM
Not sure what you do now, but you may want to start with walking.
|
|
2008/01/22, 10:53 PM
I have a lot to of fat to lose from my knees up... any input on HIIT that consists of 30 seconds of sprinting and 1 minute of walking?
|
|
2008/01/27, 11:21 AM
hitt's the way to go is you're looking to for the best way to burn fat. It creates an 'afterburn' affect you burn more calories throughout the day because of it.....leading to greater fat loss.
Keep in mind though, that it's the 'work' part that really matters with hiit. If your hard 30 seconds is at 90% intensity then you're 60-90 seconds 'rest' should be all the way down to 30%. If you're resting at 60-70% intensity you're pretty much just turning your hiit session into a regular cardio session.....
--------------
Dan Grant
www.dangrantfitness.com
|
|
2008/01/27, 09:11 PM
Any suggestions on a HIIT program for me?
I am 25 years old weighing 137lbs, 5'1 - moderate exerciser. I carry a lot of fat in my abdominal area and chest. My comfort zone in running is at a speed of about 6.0. Highest I have gone is about 7.5 but only for a few minutes.
Any help is greatly appreciated!
|
|
2010/01/01, 07:51 AM
nice, i will try this tonight! :)
|
|
2010/01/16, 09:43 AM
thxs for the post i will try it today x:)
|
|
2010/06/21, 05:01 PM
is the workout when u first sprint for 30 sec then jog fast for 30 sec and so on does it work the same way?
|
|
2010/06/24, 10:51 AM
I'm trying to gain muscle while losing fat. I've been doing high intensity interval cardio, would it be better to do regular cardio instead?
============
Quoting from bb1fit:
Definitely a bad idea if muscle preservation is a goal. HIIt was a "phenomenom" but if you are training hard with weights, doing HIIT especially on an empty stomach is not ideal. Has an extremely high anerobic component to it.
=============
|
|
2010/06/30, 03:27 AM
Check this site that has helped so many people find the strength needed to improve their life by improving their health! http://healthsolution.webs.com/
|
