GET SHREDDED WITH HIIT TRAINING
TRUE OR FALSE, does any form of exercise promote weight loss just as effectively as vigorous exercise?
To shred pounds, you must burn more calories than you consume. When it comes to burning calories, always remember the greater the intensity, the greater the heart rate which calories are burned. High-intensity Interval Training has proven to be the most effect way to cut stubborn fat areas.
What is High-intensity Interval Training?
High-intensity Interval Training, (HIIT) training features short periods of intense anaerobic exercise meant to raise your heart rate, with less breaks until too exhausted to continue.
The opposite would be steady cardio state. Steady state cardio is simply a cardio workout that is continuous, such as walking, biking, dancing, etc. Steady State Cardio will help your endurance levels but will contribute little to no fat lost.
Steady State Cardio (Aerobic) needs oxygen and is fueled mostly by stored fat. However, HIIT is anaerobic focused. Anaerobic means to not relying exclusively on oxygen—and is fueled mostly by stored carbohydrates— making you burn more calories at a faster rate. This happens because HIIT triggers a reaction called Excess Post Exercise Oxygen Consumption (EPOC). Normally in a Steady State Cardio routine, a person could burn 9-13 calories. In a HIIT workout a person can burn 12-16 calories a minute, making HIIT training most effective in a short of amount of time.
Fast Twitch Muscles vs Slow Twitch Muscles
Have you heard of fast-twitch and slow-twitch muscle fibers? These are the two types of muscle that are responsible for all your results in the gym. Depending on how you train — and even your own genetics — you could be either slow or fast-twitch dominant. Pay attention to fast twitch fibers. Fast twitch fibers use anaerobic metabolism to create energy and are the “classic” fast twitch muscle fibers that excel at producing quick, powerful bursts of speed. This muscle fiber has the highest rate of contraction (rapid firing) of all the muscle fiber types, but it also has a faster rate of fatigue and can’t last as long before it needs rest. Fast twitch fibers will put you in the fat burning zone than slow twitch muscle fibers which helps enable long-endurance.
THE FAT BURNING ZONE
Higher-intensity exercises recruit multiple systems in the body. While training the cardiovascular and respiratory system work harder and faster so we can breathe while working out intently. Anytime our organs and muscles have to work harder than normal, they’ll need more energy or, calories, which mean cutting weight. You working out intensity will allow you to be in the Fat burning Zone. Check out chart that suggests different heart rate ranges, whether your goal is to improve cardio endurance/strength or burn fat.
Figure out your max heart rate (Max Heart Rate = 220 – your age) this is the formula to figure out your Fat burning zone. For example, a 27-year-old person maximum heart rate is 220 minus 27, which is equal to 193 beats per minute, to enter the fat burning zone, this person wants to be 70 percent of 193, which is about 135 beats per minute.
Here are my top three HIIT workouts to add to your training!
1. Walk and Sprint
This one is as simple as the name implies. Usually most people do best with a 30 second walk, followed by a 30 second sprint. Repeat this about 8-10 times, and you should be feeling the burn. By the time you get to sprint number 3 or 4, you will very likely be feeling like death. Push through this period, and you’ll reap the benefits. As you progress, you can increase the number of rounds.
2. Push and Squat
The ‘push and squat’ routine. You’ll do 10 pushups, followed by 10 air squats. Rest 30 seconds, and then repeat again. For extra difficulty, perform one pushup, followed by one squat, until you get to 10 of each.
3. Battle Rope Double-Arm Motion
Grabbing both ends of the rope you’ll whip the rope up and down continuously as fast as possible. Both arms will flex and extend at the same time. The height of the rope on the upswing will depend on how high you can raise your arms comfortably. The hips will “lead the arms” in these motions from the upswing of the rope to the downswing of the rope, and subsequently from the downswing of the rope to the upswing of the rope. 10-20 reps (60 seconds of work immediately followed by 60 seconds of complete rest is considered one rep)
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