AMP IT UP FOR RESULTS
With growing obesity rates, there has been a great amount of research lately on which type of exercise produces the best results when it comes to weight loss and fat loss. And all of the research points in one direction---> INTENSITY!!!
A study from the American College of Sports Medicine found that after 45 minutes of vigorous exercise, participants burn extra calories for 14.2 hours after exercise.
The research and science backs the idea that if you increase your intensity, you increase results. When you increase intensity, you burn more calories because your body heats up faster and your heart rate speeds up faster. You burn fat at a faster pace as well when you work out intensely. The fancy way of saying this is that you increase the rate of fatty acid oxidation when you work harder.
A type of intense training has become very popular lately, called HIIT (high intensity interval training). This type of training is typically interval sprints on the treadmill, but can be done outside, on a bike or on an elliptical. HIIT involves 5-12 minutes of interval sprints, rotating a 30 second sprint with a 30 second rest for 5-12 minutes straight. Thats it. After 5-12 minutes, you are done with cardio! This has to be exciting for some people!
An exercise expert from the Norwegian University of Science and Technology, Jan Helgerud, described HIIT, "this is like finding a new pill that works twice as well...we should immediately throw out the old way of exercising."
Numerous scientists around the world have done studies on HIIT and found that HIIT training sessions of 10 minutes or less match and exceed those lasting 10 times as long. This research also shows that HIIT training does not have to be at MAXIMAL effort to achieve great benefits, just an increased intensity of 75%-85% of maximal effort.
A good indicator of how hard you are working is by taking your heart rate and knowing your target heart rate zone. Your maximum heart rate zone (you do not want to go over this) is 220 minus YOUR AGE. Your target heart rate is .75 times your max, up to .85 times your max. To get your heart rate, find your pulse under your neck and watch the clock as you count for 15 seconds and then multiply that number by four. If it is near the range, GREAT! If you are below the range, kick it up a notch!
Doing interval sprints will make you breath hard, sweat and get sore, but it is WORTH the pain and it WILL get easier and less painful!
*** If you are just starting, try this: Step on the foot rails of the treadmill while you press quickstart and get your speed up to 2 mph faster than your normal jogging pace. When the time hits 30 seconds, hold onto the hand rails and start your 30 second sprint and hop back to the foot rails when you are done. Repeat this 3-5 times to start off, and build each time you do the sprints.
I would recommend doing HIIT three times per week if you are really trying to lean up. On the days that you do strength training (I would recommend 2-4 times per week), amp up your workout by adding six to eight 30-60 second bouts of mountain climbers, squat jumps, tuck jumps, step, jumping jacks, frog jumps, fast cross punches etc (anything that gets your heart rate up in a short time). Other ways you can amp up your strength training days are decreasing the rest time, increasing the weight and increase the pace.
Remember to AMP IT UP the next time you workout!! :)
If you have any questions about HIIT or how to intensify your workout, shoot me a message! [email protected] or "Schneider Training" on facebook
A great website to learn different types of HIIT workouts is:
On a side note: I recommend making a myfitnesspal account at www.myfitnesspal.com and adding me as a friend, so I can guide you and answer your diet/exercise questions. To add me, search Chickfly42.