From Gavin T. Pardoe, Personal Trainer: "HIIT" It Hard! - High-intensity interval training (HIIT) is an excellent way to get a great workout in minimal time. This involves alternating between high- and low-intensity work. This high-intensity training of the interval is very intense and can be performed only for a short time, followed by a lower intensity phase for some recovery before the next high-intensity phase begins. Interval training on a track or treadmill: Start off at a moderate walking pace for give to 10 minutes. Then kick it up into high gear at a fast-paced run or sprint for about 45 seconds. Drop it back down to a moderately fast walk for about three minutes. kick it up again into a run or sprint for 30 seconds. Drop it back down for a two-minute walk, sprint again for 20 seconds, then finish with a 3- to 5 minute walk to bring your heart rate down. Interval training with weight machines or drop sets: After a brief warm up, use a weight you can do for 10 reps, then drop the weight in half and rep out until the pec muscles begin to burn. Stop, rest 15 seconds, then take the weight up to 75% of your original press weight for another 5-10reps. Immediately drop the weight in half again, and rep out until you hit muscle fatigue. This is considered one major set. Ref: Muscle and Body GTPFitness
Posted on: Tue, 06 Aug 2013 23:09:53 +0000
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