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Today we are going to cover High Intensity Interval Training (HIIT). You've probably heard about HIIT a lot these days because it ...
Today we are going to cover High Intensity Interval Training (HIIT). You've probably heard about HIIT a lot these days because it is being used in a lot of programs for fat loss. Smart trainers know that it is much more effective than regular slow, boring cardio, and you actually get results as compared to other cardio workouts where you aren't seeing any results at all.
So HIIT means any type of sprint exercise that lasts from about 0-90 seconds. Anything longer than 2 minutes can get into what is known as aerobic interval training. Therefore, normally you want to sprint for 15, 30 or even 45 seconds, after which time you go down to a very easy period of exercise. That is one of the biggest mistakes most people make when doing interval training. Many people don't drop the intensity down low enough during the recovery period.
For example, if you are going at 10 mph and you only drop down to 8 mph then in effect you're really still doing cardio and not high intensity interval training. You will not allow you body to sufficiently recover from the sprint portion and so you won't be able to sprint hard at 10 mph the next time around.
So, you want to make sure you are going from hard to easy, or going from a sprint to a walk. It is okay to walk in interval training as this will allow you to work really hard and thus provide you with all the benefits of HIIT.
Here is an example of a high intensity interval training workout. Start out with a 5-10 minute warm-up and then jump into a high intensity interval where you can't possibly maintain a pace longer than 30-45 seconds. After 45 seconds, take the intensity down to a very low recovery walking pace. It doesn't matter if you are sprinting at 8, 10 or 12 mph, you still need to come down to the walking pace. That would classify as one interval, and you will do about 6 in a workout, finishing with a cooldown.
That is high intensity interval training, and it will get you more results in terms of your fat loss program and in sport specific conditioning, as well as fitter for everyday activities.
And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here: http://www.ttmembers.com
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To Jordan; Your question is really hard to answer. First of all, have you calculated your lean body mass to see if your goal is realistic. Because 5-6% body fat is way beyond the term ''Fitness'' it is rather considered as the body fat of an ''athlete'' or for proffecional body buildier.However since you are running long distances I am eleminating the second option. If you message me I can direct you to the sources where you can find the best answer for your question. Confirmed by IFBB.
THis is a great answer, and I can second it myself being into bodybuilding. 5-6% is absolutely shredded and unattainable for a lot of fitness enthusiasts (save for drug use). At that pace Jordan, you are in essence doing medium-high intensity cardio for a long duration which is more catabolic than most any other form of cardio. Try doing what is described in this video and see how it goes, I know personally this has way more fat-burning effects than low intensity cardio.
I know that low intensity, long cardio is going to burn muscle as well as fat but what about high intensity long cardio?...for example I have been running 6 miles every other day @ a 6:15 min/mile pace or 4 miles @ a 5:52 min/mile... I am trying to get my body fat down to around 5-6% so I am lifting as well and my diet is good...my question is, am I properly working to achieve this body fat goal?
how much time for recovery period?if its 90 seconds then it wud be only a 12 minute workout considering 30 seconds of sprint,is this enuf to lose weight?
I have been doing this on my treadmill for about 2 mnths now & my legs (especially my calves) are starting to burn real bad about half way through my 25 - 30 min. workout. Can anyone explain why this is happening & how to stop it?
I would say about 1 - 2 minutes is fine. Its different for every individual because some people recover they respatory system faster. Experiment with it and see for yourself. As long as you come down long enough to recover for the next 45 second sprint.
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85-95% of max heart rate: 1:3 work-to-rest-ratio
As well, how long until I expect to see results?
I'm a bit overweight if that helps...?