Interval Training - High Intensity Interval Training Workouts
Interval Training workouts are the real key to burn fat
High Intensity Interval Training [HIIT] is increasingly becoming a popular training method for weight loss, cardio fitness and in Sports. Tips on Interval Training Workouts for speed, endurance and fitness.
Introduction to Interval Training Craze
Not many training breakthroughs attract attention unless they produce unbelievable results. Interval Training is one such. If the very fact that Interval Training allows for more intense, highly efficient workouts doesn't impress you then how about the amazing improvements in athletes performance!
Although Low Intensity aerobics will help people get started and lose some weight it ultimately boils down to intensity if you want to see consistent weight loss and improvement in sports skills, Interval Training is the real deal.
Overview
- What is Interval Training
- Benefits of Interval Training
- Interval Training Terms and Components
- Designing your Killer Interval Training Workout
- How to Use Interval Training for Weight Loss
Interval Training is a form of cardio-respiratory Training involving a combination of high intensity work and low intensity work/rest in repeated successions.
In other words a high intensity activity is followed by a low intensity one or by rest allowing the body to recover its energy systems faster for the next high intensity activity.
Interval Training rides on the biggest component of your bodies' exercise performance ability - Rest.
This rest or relief phase allows for the bodies high energy systems to regenerate and get ready for the oncoming high intensity work.
Amazing benefits of Interval Training
More and more people from coaches to athletes are seeing the amazing benefits of Interval Training. Don't be left behind. Use these Interval Training tips to burn more fat, increase speed in sports and get ahead of the competition.
- More demanding workouts and hence better results
If you perform a high intensity activity such as swimming, sprinting, weight training or high intensity aerobics you fatigue easily. But when you rest for a few seconds or slow down your intensity for a few seconds and allow your energy systems to regenerate then you can continue with the high intensity activity. Thus with proper rest and exercising spacing allows more demanding workouts.
And since intensity is the deciding factor for producing results, HIIT works wonders from sports to weight loss.
High Intensity Interval Training works as it is highly adaptable and can be tailored for anyone from novice to trained athletes. And most importantly it produces results.
- Bursts plateau effects of Aerobics
Plateau effect of aerobics and how I.T. will burst through it
If a decent body weight is all you ask for so that you avoid the heart problems then Aerobics will help. But if you are looking beyond losing a few pounds, want to have a fit, toned body with flat stomach { or may be a 6-pack abs } and be very active and full of energy then you have to up the tempo and switch on to Interval Training.
- Interval Training helps athletes get better
Interval Training for Sports is a big gift as it mimics the very demands of sports wherein the athlete keeps switching between low intensity works and bursts of movement intensities.
- Interval Training is for everyone
One of the biggest advantages of I.T. is the ability to modify it to your fitness levels.
Are you a beginner with no training experience? I.T. can be customized for you.
Are you an athlete looking to break the aerobic plateaus? I.T. can be customized for you.
You ma be one with special condition like post-coronary heart diseases, diabetic or senior adult, I.T. can be customized for you too.
The ease in modifying these workouts is possible as intensity is subjective experience and the desired heart rate values can be targeted with ease. You can easily change the workout to match it to your current fitness level and the goals you are after. More in a minute.
- Interval Training helps target specific energy systems
Athletes in aerobic sports like marathon runners want different kind of energy systems to work more than anaerobic training athletes like sprinters and weight lifters. Some athletes require optimal functioning of both systems for peak performance.
Interval Training can be customized to meet these specific goals.
- No boring workouts in Interval Training
Almost all aerobic exercises can be used just by adjusting training intensity. This allows a wide variety of choices from running to swimming, from sprinting to aerobic gym equipments like treadmills or bicycles.
- More productive than Aerobics
When it comes to Fat Loss, Interval Training is more efficient to burn fat than conventional aerobics training. Read more about it in the Interval Training Vs Aerobic Exercises Section.
I can go on and on But I am sure you are convinced that Interval Training is a method which the earlier you embrace the better if improving your performance is important to you.
I hope I have at best convinced you to try the Interval Training workout tips I am about to reveal or at worst aroused curiosity in to the Interval Training method.
Interval Training Terms and Components
Work and Recovery Interval - Work or exercise interval is simply the duration of your high intensity exercise. Recovery or relief interval is the duration of your low/no intensity exercise.
Work/Recovery ratio - It is the ratio of work and recovery/relief intervals. This ratio is important when you plan a goal-specific I.T. workout.
Recovery intervals can be of active rest wherein you completely stop the activity or passive rest wherein you continue the activity but at a very low intensity as in interval running.
So next time when I talk about an exercise interval of 10s or recovery interval of 30s you know what I mean.Now lets plan a Killer Interval Training Workout for you.
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Common Visitor Interval Training Exercises Questions and Answers - FAQs
1. What should my heart rate recovery to before I restart my workout with interval training?
You should really wait until your heart rate returns to its normal resting level and if you are concerned about your current heart rate then you should discontinue your workout period.
2. Do you get better results from interval training compared to steady state?
Yes, interval training is higher in intensity and can deliver far greater calorie burning results. Interval training can also stimulate muscle building, which will yield a significant enhancement of your physique.
3. How high should your heart rate be when interval training?
This will depend on whether or not you wish to perform a light workout, burn fat, burn carbs, enhance aerobic levels, or enhance anaerobic levels. The actual heart rate levels to achieve such goals will depend upon your current age and weight as well.
4. Can you build arm muscle interval training?
Absolutely. Any type of interval workout that engages the biceps, triceps, forearms, chest, or shoulders. Just do not overdo it with your workouts or else you will experience a decrease in muscle mass resulting from overtraining.
5. Does a cycle class work for interval training?
A cycling class is extremely popular for interval training because it can be a lot of fun and highly productive. Cycle classes can get you ripped and in shape in a very short period of time. It can also enhance cardio conditioning immensely.
6. How long will it take to lose weight doing interval training?
This will depend upon the intensity level of your interval training session but it would be safe to say virtually any decent interval training program will help you shed weight almost immediately.
7. How long to see results from interval training?
Minor results will be visible almost immediately. Those that perform interval training at varying intensity levels and with consistency will see thoroughly amazing results.
8. How long does the calorie burn from interval training last?
The elevated calorie burning levels the body experiences can continue for several hours after you have completed your workout. Actually, a slight increase in calorie burning could occur over a 24-hour period.
9. How fast interval training?
This is really based on your current endurance and fitness levels. The notion of low, medium, and high intensity speed training means different speeds for different people depending upon their current shape and fitness levels.
10. How to start interval training?
The best way to start interval training would be to mix walking, jogging, and running. Do not overdo it with sessions or durations as you want to take things slow.
11. Interval cardio training I can do at home with no equipment?
You really have a lot of range in terms of the exercises you can perform with no equipment. Exercises such as shadow boxing, running in place, jumping jacks, etc can all be utilized for interval training.
12. What can I do for interval training? Where do I start?
Any and all cardio exercises can be performed in an interval training manner. Most people will start with the very basic walk, jog, run, interval training process.
13. What should my heart rate recover to before I restart my workout with interval training?
If you are having trouble with your heart rate, you probably would be best served discontinuing your workout since you want to avoid passing out or worse.
14. Why does interval training work?
The reason interval training works so well is because it allows you to add higher intensity workouts in short, manageable amounts on top of the regular pace you are capable of working.
15. Why is interval training better?
Interval training burns far more calories than working at a steady pace and helps develop the muscles in the body to a significant degree as well.
16. Why is interval training good?
Interval training allows you to mix high intensity in with medium and low intensity workouts. This boosts calorie burning potential while also enhancing muscle mass.
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