Introduction
If I could give you two words that you could use to ignite your fat burning, speed up your metabolism, and guide you toward your goals, those two words would be “interval training.” To put you on the right path, you will need knowledge; a good explanation of what interval training is, how it works and how to perform interval training routines.
Interval training is simply performing an exercise at a high intensity level for a specified period of time, followed by a recovery period. In general, the recovery period is long enough for the heart rate to return to near normal.
What is High Intensity Interval Training (HIIT)?
High intensity interval training is interval training “on steroids.” The exercise interval is at an 80-90% intensity level, while the recovery interval is at a moderate level. If you can survive the intensity, you’ll find yourself engaged in the most efficient method of burning fat and improving your performance in your sport, no matter what sport it is. HIIT will definitely increase your stamina.
Burn Fat With Interval Training What if you could burn more fat by exercising less? Can! The interval is the best exercise routine there is to burn fat. Where people have gotten confused is that they believe that the most important thing is how much fat is burned during exercise. The effectiveness of interval training is that you burn more fat when you are NOT exercising. In fact, you can continue to burn fat for up to 36 hours after the workout is over.
Make hard training easier
Some people have a hard time with this type of training because of the intensity. I’m not talking about people who are so sedentary that they can’t tolerate interval training. I am referring to those who lack concentration or simply have trouble maintaining it. Companies like Workout Muse and Cardiomixes Fitness have downloadable music recorded specifically for interval training. This music is structured in 60 second, 30 second and Tabata intervals. There are also interval timers and interval settings on the watches – I use a Timex Triathlon – that will keep you on track while providing your own music or TV show to drown out your heavy breathing and moans.
How to start
First of all, if you have not been exercising or are a beginner, consult your doctor. Next, you’ll need to choose an exercise that meets two criteria: 1) it must engage major or multiple muscle groups to get your heart rate up. 2) It must be an exercise that you can physically tolerate. What I mean by this is that if you have, for example, knee problems, you may not want to choose running and opt for an elliptical trainer or stationary bike instead. The sky is the limit, so get creative. Now what you want to do is complete 8 exercise intervals where your effort is an 8 out of 10 with 0 being totally at rest and 10 pushing yourself like Godzilla is chasing you. Let your exercise interval last 30 seconds. As a beginner, your rest period can take quite a while and should be as long as it takes for your heart rate to return to near normal. DO this routine 3 times a week. As time goes by, you will find that your exercise interval will become shorter and shorter as your recovery time decreases. Your ultimate goal will be to get to the point where you can do a Tabata; 8 30 second intervals with a 15 second rest interval!
You are now armed with the information you need to get rid of all the fat. To provide variety and surprise your system, switch exercises every few weeks. By using this method, you will be well on your way to shedding fat.
