YVONNE, PERSONAL TRAINER @ FUEL FITNESS BUTTE... INBOX ME IF INTERESTED IN PERSONAL TRAINING. HERE A TIP... HIGH INTENSITY INTERVAL.... HIIT is what’s known as High Intensity Interval Training of alternating high and low intensity cardio formats to burn more calories and more fat at a very fast rate. HIIT workouts can be a very effective way of burning calories, body fat, boost your metabolic rate, and breaking a plateau barrier you may have encountered. An example of a quality high intensity workout is to alternate 1 minute of sprinting with 2 minutes of jogging for 10-20 minutes. This is what’s known as a 1:2 ratio (1 blast : 2 recovery). hiit workout How Circuits Can Benefit Your Prep Plan… Some more precise benefits are: It gives a 10% increase in calories burned in 24 hours as opposed to slow cardio at a steady state. It burns 3 times the calories and fat while at the same time decreasing fat production. It allows you to hold on to lean muscle tissue while you burn body fat, in turn, boosting your metabolism. It provides a 30% increase in fat oxidation that melts body fat. It reduces abdominal and subcutaneous fat 10% faster than endurance cardio. Short Yet Effective Fat Burning Cardio Workouts Yes, HIIT workouts are fun, they are shorter, but they are indeed harder and more effective, and you will be burning 3 times the calories and body fat than straight jogging on the treadmill next to you for hours on end.cardio program SimplyShredded discusses a recent study, out of Australia, which reported that a group of females who followed a 20-minute HIIT program consisting of eight-second sprints followed by 12 seconds of rest lost an amazing six times more body fat than a group that followed a 40-minute cardio program performed at a constant intensity of 60% MHR. HIIT was primarily created by track coaches to prepare and train their runners. In the mid 1990’s Bill Phillips introduced and popularized this fat slaying cardio workout to the fitness industry. Bodybuilders and fitness enthusiast latched on and began dropping body fat like crazy. Break Cardio Plateaus With HIIT It’s true. High Intensity Interval Training can help you shave off that layer after layer of stubborn body fat allowing you to get lean and defined for your figure contest. Many forms of cardio are effective for dropping the pounds, and HIIT seems to be one of the top choices among athletes and those lookhigh intensity interval traininging to get fit quickly. high-intensity interval training study; “A 1994 study from Laval University (Ste-Foy, Quebec, Canada) reported that subjects following a 15-week HIIT program lost significantly more body fat than those following a 20-week continuous steady-state endurance program, despite the fact that the steady-state program burned about 15,000 calories more than the HIIT program during exercise.” HIIT Workouts To lose body fat you need to be in a caloric deficit mode. You enter this mode by either increasing cardio or eating less. This type of cardio format burns a tremendous amount of calories in a very short amount of time. It also continues to burn a great amount of calories up tocircuit training an hour after your cardio session or until you eat a meal. Overall, high-intensity interval training gives your metabolic rate a huge boost so you burn more calories over a 24 hour span. Start your cardio workout plan off by doing 20 minutes, 3 times a week. Advance it every 2 weeks by adding 5 minutes. After 6 weeks add another day of HIIT so you are doing 4 days of HIIT. Once you can master 4 days of HIIT for 30 minutes change your ratio up from 1:2 (blast : recover) to 2:1. Any ratio change you implement will be a change to keep your cardio effective. If possible, do your high-intensity intervals on a separate day from your weight training. If you have to do HIIT on the same day as your weight training, do your weight training first, then do your cardIO Extreme Fat Burning Tips for Cardio A HIIT cardio workout is challenging and can be performed on the treadmill, the stepmill, the stepper, the bike, the elliptical, anything you can get creative with. Below is an example of how a high-intensity session would look: Example Time Interval Exertion 5 minutes Warm-up 3-4 1 minute High intensity 8-10 2 minutes moderate intensity 5-6 1 minute High intensity 8-10 2 minutes moderate intensity 5-6 1 minute High intensity 8-10 2 minutes moderate intensity 5-6 1 minute High intensity 8-10 2 minutes moderate intensity 5-6 1 minute High intensity 8-10 2 minutes moderate intensity 5-6 1 minute High intensity 8-10 2 minutes moderate intensity 5-6 1 minute High intensity 8-10 2 minutes moderate intensity 5-6 5 minutes Cool-down 3-4 Improve Your Fat Burning Effectiveness Tip #1 – When you get to doing HIIT for 4 days a week for 30 minutes and changed up your ratio, you can further advance your fat loss program with by doing it first thing in the morning, after having a scoop of whey protein to spare your lean muscle tissue.fitness tips Tip #2 – Try increasing the intensity of your cardio format. If you are doing HIIT on a treadmill, try increasing the incline 5% every few weeks. If you are doing HIIT on the elliptical, stepmill, or a stationary bike, try increasing the tension a degree or two every few weeks. Tip #3 – You can also get the fat burning advantage by supplementing correctly. L-Carnitine is a great supplement to mobilized and burn body fat. Take 2 grams of L-Carnitine immediately before cardio to burn more body fat faster
Posted on: Fri, 12 Sep 2014 23:12:47 +0000
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