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21 October

Cardio

October 21, 2016 Ingrid Romero 0 Comments

BURN FAT WITH HIIT CARDIO

By now, pretty much everyone has heard of HIIT. HIIT, or high-intensity interval training, is an exercise method that alternates between periods of explosive intensity and low-intensity recovery. HIIT training has proven to be far more effective for fat loss than traditional, low-intensity cardio. A study at the University at Western Ontario showed that people lost significantly more fat when they performed just 4-6 sprints a 30 seconds alternated with 4-minute resting periods; opposed to walking on an incline for 60 minutes total. Think about what that means – HIIT will allow you to burn more fat in just 17-27 minutes than you could with a whole hour of traditional cardio! Other benefits of HIIT include:
  • Increased metabolic rate for up to 24 hours
  • Increased fat metabolism / higher Catecholamine levels (chemicals that mobilizes fat for fuel)
  • Improved insulin sensitivity / decreased fat storage
  • Elevated growth hormone levels
  • Decreased appetite post exercise/prevents overeating
  • Prevents muscle loss/promotes muscle growth
How do you ensure the effectiveness of your HIIT workout? When it comes to HIIT, intensity is often discussed in terms of VO2 Max; i.e. the maximum rate of oxygen consumption during exercise, which is an essential factor in determining your endurance during longer periods of training. In reality, unless you are training at lab where you can be hooked up to a machine monitored by researchers, it’s difficult to determine your exact V02 Max. However, there are ways to use the foundation of this technology with a few very basic guidelines. When you sprint for instance, notice the point where you are just starting to feel, but are not entirely, out of breath.   This is your Vmax and occurs at around 90% of your all-out effort, which is what you should aim for every time you go for those high-intensity intervals. Instead of building up intensity, you should hit it hard with everything you’ve got right away, so that you are out of breath within 10-15 seconds. The other thing that determines the effectiveness of your HIIT session is the amount of time you stay in your Vmax zone, which is referred to as your Tmax. In order to lose fat and improve metabolic health, you should aim to achieve at least 50-60% of your Tmax. This means that if you are able to sprint for 1 minute before losing reaching your Vmax threshold, you should aim for a minimum of approximately 30-35 seconds of sprinting before entering the next resting period. How often should you do HIIT workouts? If fat loss is the goal, 1-2 sessions of HIIT a week is usually sufficient when paired with weight lifting. Remember that the body will adapt pretty quickly, and it’s far too easy to fall into a comfort zone. A good guideline for newbies is to start with one weekly session, then increase the frequency and intensity by 10% per week until you have reached your goal. Example Beginner HIIT Treadmill Sprints: 2:1 – Rest/Vmax
  • 2-3 min walking (warm-up)
  • 1 min jogging
  • 30 sec sprint
  • 1 min walking
  • 30 sec sprint
  • 1 min jogging
  • 30 sec sprint
  • 1 min walking
  • 30 sec sprint
  • 1 min jogging
  • 30 sec sprint
  • 1 min walking
  • 30 sec sprint
  • 2-3 min walking (cool-down)
Example Advanced HIIT Treadmill Sprints: 1:1 – Rest/Vmax
  • 2-3 min walking or slow jogging(warm-up)
  • 1 min jogging
  • 1 min sprinting
  • 1 min jogging
  • 1 min sprinting
  • 1 min jogging
  • 1 min sprinting
  • 1 min jogging
  • 1 min sprinting
  • 1 min jogging
  • 1 min sprinting
  • 1 min jogging
  • 1 min sprinting
  • 1 min jogging
  • 1 min sprinting
  • 1 min jogging
  • 1 min sprinting
  • 2-3 min walking or slow jogging (warm-up)
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