High Intensity Interval Training 101
High intensity interval training 101, this is part 3 in our twenty-part series designed to help you better understand Serious Weight Loss For Women.
Part 1: Mind Body Wellness
Part 2: Secrets to Weight Loss Success
Part 3: You are here – High Intensity Interval Training 101
You may have heard of it, but what exactly is high intensity interval training 101?
HIIT or high intensity interval training is an intensive approach to working out used by professional athletes and seriously advanced fitness enthusiasts. Some would say it’s the ultimate fitness training because it builds strength, speed, stamina and endurance – to record heights.
This kind of intense physical conditioning boost’s one’s overall performance because it addresses both strength and endurance. It elevates you above and beyond your comfort zone with every work out. It can boost your fitness level like nothing else can. The secret of high intensity interval training 101 is that it alternates between two levels of intensity – the recovery phase and the high intensity phase. Both phases are critical, as you’re about to discover.
At the ’Recovery Phase’ your maximum heart rate (MHR) will be in the 40% to 50% range.
The other level of HIIT is the ‘High Intensity Phase.’ In this phase – you’ll be giving it all you’ve got. There’s no doubt that this is the most challenging part of your workout. At this phase, you’re ramp up the overall intensity of your exercise to really get the heart pumping so your maximum heart rate will attain the range of 80 to 85%. What high intensity training does is it ensures that you are “comfortably challenged” during your entire workout.
Is HIIT something that everyone can benefit from?
Since high intensity training is so challenging, it isn’t something just anyone can step in and engage in. You’ve got to be up for the physical challenges, in order to be safe. That’s why HIIT is only recommended for healthy individuals who can already safely engage in moderate to intense exercises over short periods of time.
If you’ve been diagnosed with high blood pressure or some other health condition, it’s vital that you talk to your doctor first. Always ask a medical professional you trust is whatever form of exercise you’re considering is safe. It’s particularly important with this high intensity type of training.
But if you are generally in good healthy and are up for a new challenge, then it may be that you’ve just found the perfect way to exercise and lose weight quickly and effectively. You can melt off fat fast with this method. HIIT is used all over the world to boost athletic performance and accelerate weight loss to reach one’s desired weight in less time.
HIIT can help double your results while slashing your actual workout time in half. If this kind of result (the biggest benefit HIIT offers) is what you’re after – you should seriously consider getting onboard.
Studies reveal that those who push themselves to the next level and routinely work out at a higher level of intensity also have a higher metabolism. This mean’s they’re able to burn off calories far more efficiently, so they drop any extra weight faster than others. As an added benefit (and as confirmed through evidence) when you boost your their metabolism with high intensity exercise – you continue to burn off calories for as long as 32 hours after a workouts.
What is it about HIIT that makes it work?
Intensity training improves physical performance and pushed the body to burn off calories in larger numbers over shorter periods of time. That’s what enables many HIIT enthusiasts to achieve astonishing results.
It’s essentially short bursts of intense exercise, followed by rest periods. That’s why a single HIIT exercise doesn’t take much time to finish. You can get in a full HIIT workout – one that involves numerous exercises in twenty or thirty minutes. But typically, a single HIIT exercise lasts for just a few minutes.
In this short window of time, the body is fully engaged. You literally explode with energy and your total aerobic capacity is tested. It’s short but powerful. And no muscle group is missed. The feeling is euphoric. In fact, you will feel like you have been working out for hours. And the end result is often spectacular.
It’s different and challenging. HIIT is an effective way to replace typical exercise because it gets better results, faster. These advantages are impossible to duplicate with conventional, single-intensity workouts.
Yes, but can you manage HIIT?
For many people, the answer is a resounding “yes!”
The number one complaint heard about high intensity interval training is that’ it’s too tough. That’s a normal response from perfectly normal people. But that is the exact nature of HIIT. It skyrockets the difficulty level of exercise, challenging your body to do more and become leaner and stronger as a result.
If you’re hesitant about giving HIIT a try, having a fitness partner can be a game-changer. This “gym buddy” can help motivate you to keep going when you wan to quit. When your muscles are sore and your mind is telling you to stop – having a partner to push you along can help you stick with it long enough to reap the impressive rewards.
What advantages does HIIT?
HIIT is a powerful exercise technique you can use forever. But you need to get started making your body healthier now in order to reap those lifetime benefits. HIIT can provide you with a host of benefits, including:
- Less Body Fat – Did you know that women who exercise at higher intensities can burn up to 15 calories every sixty seconds? It’s true. Considering that many steady-state exercises like walking can only burn an average of 150 calories per hour – high intensity training results are pretty impressive. Looking to tone problem areas like the hips and calves? HIIT may be the answer you’ve been looking for.
- Healthier Heart & Lungs – HIIT continually challenges your heart and lungs and makes them stronger and healthier. It’s most challenging when you begin. But then the body adapts, and you are able to perform at higher levels. As your heart and lungs perform at higher intensities, your endurance increases dramatically and you require shorter recovery periods.
- Less Time, More Results – high intensity interval training 101 represents a significant turning point in your overall wellbeing and weight management. You simply burn more calories in less time than with any other method. Studies indicate that calories burned during a 10-minute HIIT workout is the same as you would burn during a 20-minute steady-state or single intensity workout.
