Tuesday, April 15, 2014

Wanna shred fats as you never did? learn about HIIT

HIIT is High Intensity Interval training

High-Intensity Interval Training “HIIT” is one of the best ways to shred hard fat in your body, increase your speed, lose weight and strengthen your muscles.


What is High-Intensity Interval (HIIT) Training?

HIIT is a cardiorespiratory training technique; that alternates between “very intense exercise intervals” and “recovery or low intensity exercise intervals”.

 

How does it work?

Unlike endurance exercises like - walking, running, or climbing stairs-; high-intensity interval exercises are done on a high exertion level for short period of time; ranging from 8-10 seconds to 5 minutes, in repeated manner for a number of times.

To set an example: fast running for 30 seconds then walking for 60 seconds, and repeating that couple of times.


Why is HIIT so useful?

High-Intensity interval workouts:

  • Improves cardiovascular fitness.
  • Helps losing weight as fat, while maintaining muscle mass.
  • Increases Basal Metabolic Rate, by increasing muscle mass, thereby boosting Calories and fat burn.
  • It reduces subcutaneous, belly fat and abdominal obesity, giving you svelte body.
  • Improves insulin sensitivity, so it protects against type-two diabetes.

 

Is it safe for me?

People prone to musculoskeletal injury and cardiac problems better take medical advice before practicing HIIT, but for general healthy individuals it won’t cause health problems.

 

How can I start playing HIIT?

  • It is very important to warm-up before plying HIIT, to avoid injury and fatigue.
  • Incorporate some high intensity workouts with other types of workout programs in your training schedule, such as Jumping Jacks, Walking Lunges, Push-Ups, Jump Squat, Pull-ups, Rope skipping, Dips, Plank and Treadmill Walk or Run.
  • Start with 4-5 of speed intervals to get you started, then gradually increase the number of speed intervals up to 8-10 or more depending on your fitness level and fitness goals.

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