Many people try to burn fat by spending hours on a bike, treadmill, or elliptical machine while pretending they are doing something else. Look around a typical cardio room and you’ll see people reading books, watching TV, and doing anything but concentrating on working out. Sure, it’s a nice way to spend the afternoon, but exercise like that won’t help you lose weight and have a fit and toned body.
What is HIIT?
High-intensity interval training is intense levels of cardio performed over short periods, designed to maximize results for the time you invest. It is a method practiced by firefighters, military personnel, NFL players, NBA players, and anyone who wants a faster, leaner, stronger body.
The beauty of HIIT is that you work so hard during that short period of time that your body actually spends the rest of the day recovering. Do you want to burn calories while you are sitting watching TV? You can with HIIT. In fact, after one session you’ll burn approximately 9 times more calories at rest than you would on a non-interval training day.
Obviously, this training is intense. You will need to get out of your comfort zone and be ready to challenge your body. If so, the results are amazing: dramatic weight loss, improved cardiovascular conditioning, and toned muscles.
HIIT Benefits
The benefits of this type of training are enormous. Not only will you spend less time exercising, but you’ll also improve your body in ways you never thought possible. Your VO2 max, the maximum amount of oxygen your body can absorb during exercise, will skyrocket. After a few weeks of training, he’ll notice that his regular cardio sessions, long walks, runs, or just everyday activities leave him feeling breathless and more energized. This is a direct result of the quality of this type of training and speaks to the power of interval training.
I mentioned that HIIT also helps you lose weight, but in reality, it turns your body into a weight-burning hellhole. By exercising with these sessions, you’re actually changing your body’s resting metabolic rate (RMR), which measures the number of calories your body burns at rest. These benefits will last for more than 24 hours after each training session.
By conditioning your cardiovascular system, you’re also reducing your long-term risk of heart disease, age-related disability, and other diseases.
HIIT Programming Examples
There are many ways to do HIIT training, here are some suggestions to get you started.
First, there are two types of interval training: max and submax. In total training, you should run (or move) at a pace that causes your body to tire quickly. You want to be above your VO2 max, which means your body is fighting to deliver oxygen to your muscles. These movements must be accompanied by ample rest between efforts.
The second HIIT method involves doing longer movements in such a way that you approach your body’s VO2 max, but don’t exceed it. You will still feel tired and need to rest, however the effect will not feel as dramatic as with full workouts.
Full workouts will fuel your body and increase your VO2. Submaximal efforts will train your body to perform at a high level for a longer period of time. Both are essential for weight loss, muscle building, and overall fitness.
Sample Workouts: Total
For all-out workouts, you want to do short sprints, burpees, pushups, whatever at full intensity for 15 to 30 seconds. Then you want to rest for at least two minutes, repeating this pattern 6-10 times and always trying to score better on your chosen exercise each round.
For example: 100 meter sprint, 2 min rest, 100 meter sprint, 2 min rest, etc, etc.
Sample Training: Submax
Example A: Find a track where you won’t be disturbed. Start with an easy 5-minute jog. Once you feel warm, prepare yourself mentally. The goal of this exercise is to not stop for 10 to 15 minutes. Start jogging around one of the curves in the track. When you get to the straightaway, start running. When you come to the turn, continue jogging. Repeat for the entire time.
Example B:Heat for five minutes. Run at about 80% of your maximum intensity for 45-90 seconds. Follow with a 1-2 minute recovery. Repeat for 5-8 intervals.
HIIT can be done on its own or combined with whatever workout you are currently doing. I highly recommend that you don’t do HIIT after a weight lifting session because your muscles will already be fatigued. Rather, do interval training first, and then later in the day, do your weight routine. Do not exceed 3 HIIT sessions in any given week. You will expose yourself to unnecessary injuries.
Do not get frustrated. This type of training is very difficult and takes time to get used to. Pace yourself and try to improve each time you get out and exercise.
Diet
A fundamentally healthy diet is key to HIIT or any other workout you’re going to do. Be sure to eat full meals with protein, fruits, and vegetables. Consider adding a protein supplement to your diet to accommodate your body’s new exercise routine. Your body will need all the help it can get.
If you really want to lose weight and build muscle with HIIT, you should consider a nitric oxide supplement. Increases blood flow to muscles. It will give your muscles exactly what they need to grow bigger, stronger and more powerful with every workout. It will improve your recovery time and give your energy and metabolism a boost.
