Many of you may have heard of high intensity interval training (HIIT) in connection with losing weight quickly. What happens generally is that people tend to start with high enthusiasm but the repetitive nature of cardiovascular exercises makes it really hard to continue without getting bored. The high intensity interval training is a way to do more workouts in comparatively shorter period of time with short burst of intense exercises. With this training the person can burn large number of calories in a comparatively smaller period of time.
We can classify high intensity interval training into three types which are explained below:
I. Regular Interval Training: In regular interval training, it includes short bursts of increased intensity which is rather punctuated by low-intensity work periods.
II. High Intensity Interval Training: This type of training includes both short bursts of high-intensity work and the in-between intervals are rather worked out with light or moderate intensity training.
III. Swedish Interval Training: In Swedish interval training method, we rely on athlete’s perceived exertion level and accordingly the athlete switches his working modes.
After knowing all these details you would be interested in finding out how this high intensity interval training works. In high intensity interval training what we do is to put over body between aerobic and anaerobic activities by switching modes regularly. The working concept of the training is quite easy and during the moderate interval, your body is working aerobically and providing oxygen to your body cells.
In the duration of increased intensity of exercise, your body demand oxygen equal to amount more than you can intake and hence you are working out on anaerobic activities. The anaerobic mode is very powerful but at the same time, it cannot be continued for a longer period of time and you should switch back to moderate exercises quickly.
High intensity interval training is very powerful and effective for losing weight in a comparatively short interval of time. But these methods involve certain level of risks in it and hence make sure that you do not do it for more than twice a week. It is very important to take a day’s break in between two sessions of high intensity interval training. Once you are accustomed to this level of exercise, make sure to increase the length of these intense intervals so that you can meet the increased demands of your body.
This type of exercise puts your body under a great stress level and so you must be prepared to take in such a high amount of pressure. It is very important to have a heart rate monitor with yourself which will check your heart rates at regular interval of time. In case the heart rate is not coming down easily make sure that you reduce your work intervals. The high intensity interval training is not mean for beginners and people suffering from different type of cardiovascular problems, so do not hurry and make sure you are comfortable at every stage of the training.
An example HIIT workout could be sprints alternated with rest. The Tabata method, one of the most intense and demanding training method involves having a 2:1 effort-rest ratio. The effort part is done at 90% of exercise intensity. So you would sprint for 20 seconds and rest for 10 seconds only, and repeat again 7 times. A total of 8 sprints and only 4 minutes but so intense that your metabolism gets up and stays elevated for an extended period of time.
The key here is to to keep the intensity at max level for each repetition of the effort part. So even if your last sprint is not as fast as the first one, you still try to run as fast as possible for 20 seconds. The Tabata method can of course be used for any exercise, in a fat loss workout you could include simple bodyweight exercises. Squats, pushups, burpees are great choices, one set of each exercise following the Tabata method will be a blast. If you want to learn how to burn fat with such workouts, then visit http://www.fatlosszoom.Com.