Wisloffand J. Regardless of the population using HIIT, it is necessary to use a testing method that allows interval training to be programmed. Classically, intense interval training has been programmed based on maximal aerobic speed MAS ,which is the lowest speed that elicits O2max and is typically determined via gas exchange analysis.
HIIT Training stands for high intensity interval training is all the rage in the fitness world right now. Those who promote a HIT style of training do so for many reasons, one of these reasons is that HIT training changes and therefore limits boredom and offers variety to those training.
Most HIT training sessions are 30 minutes or less, so they can be packed into a busy life and offer great results in a limited amount of time.
Individuals who devote themselves to a HIT style of training can see dramatic results in body composition especially fat loss and can also see performance changes more quickly than with traditional weight training and cardio programs.
EPOC or Excessive Postexercise Oxygen Consumption, is the concept that after resistance training or cardio training or combination of both your body will continue to need oxygen at a higher rate than before your exercise began.
The reasons this happens is because your body is trying to get back to homeostasis, or its typical resting metabolic rate. When you are trying to replace the oxygen deficiency caused from exercising you are required to use additional energy. So what that means, in a nutshell, is that you will continue to utilize energy in the form of calories burned well after your workout is over.
When you train using a High-intensity style of exercise you drive the effect of EPOC even high than with traditional forms of exercise — therefore creating a larger oxygen deficiency from the intensified effort.
The more intense your workout, the greater the EPOC and, therefore, the greater the energy expenditure calories burned both while you are training and long after.
You can do a HIT with just about any combination of exercises but it is very important that you add in the building and maintaining of lean muscle mass.
The old school rules said that if you wanted fat loss you had to center you training around traditional long, slow cardiorespiratory activities like cycling, or jogging. Do you know why? The answer is simple, because resistance training builds lean muscle and lean muscle helps you gain strength and is metabolically active, which means it takes a ton of energy to maintain muscle and keep it functioning.
In short, the more muscle you have, the more calories you can consume without gaining any additional body fat. The goal of HIT training is to make the most of your time — in this case, 30 minutes of less.
When you pack in more work into a shorter amount of time you drive up your work capacity, this is a critical role in both cardio health and sports performance. By performing HIT style of training you are training effectively, getting the very most work done, in the very shortest amount of time, all while giving your body the ultimate composition and results.
How do I start?
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