High intensity training, HIIT and slow paced cardio
Fast Paced Cardio or Slow Paced Cardio?
Cardio is not something many people like to do. There is belief that too much cardio can break down muscle or stunt muscle growth. High intensity training or High intensity interval training (HIIT) are very different and yield very different results from the slow-paced cardio exercises such as walking, cycling slowly, etc. Putting the differences between high intensity cardio and low intensity cardio aside, what is the main objective to accomplish in each workout to achieve fat loss? Calories burned. The problem with many people doing low intensity cardio is that they get bored too easily and give up after only 50 or so calories are burned.
Keeping it intense not only stimulates fat burning at a whole new level, but also aids in the recovery of muscle, contrary to popular believe. HIIT stimulates growth hormone production which is essential to not only preserve your gains, but to possibly provide more. Also, many people jump to the conclusion that because high intensity interval training burns more carbs than fat, that we should stick to low intensity cardio.
Look at it this way: what happens after you’ve burned all of the carbs and are depleted of glycogen? This means for the rest of our day our bodies will just be using the fat stores as reserves. This method is similar to having a low carbohydrate diet, so why deplete yourself of the energy that you need for your workout, and furthermore, why waste your time cycling on the bike at 50RPM when you probably have better things to do?
To add to me siding with fast paced, or high intensity interval training in particular, is metabolic acidosis. This means that during a sprint or other HIIT exercise you are depleting your two primary energy systems: ATP and Glycolytic and burning right through the fat during the rest breaks.
Now we need to take into consideration what we mean exactly by fast, or intense cardio. This is referring to anywhere from the 65%-100% of maximum target heart rate prediction for any given age. High intensity interval training can be anywhere from 70%-80% and above of maximum target heart rate and this is great for people that are physically able to perform this type of exercise. If it is not evident already, you can say there are many many reasons to choose intense cardio, if you have the physical ability.
The Basics of High Intensity Training
For causal health readers, the term “high intensity training” might sound a bit anonymous. But professionally speaking, this is a reliable plan developed after years of research and has yielded positive effects. There has been a lot of research which has gone by over the last few years or so, and now the experts fully recommend the High Intensity training programs. The advantages are there for everybody to see and admire.
The following are some technical terms related with the health services which are beneficial in understanding the concept and principles of HIIT.
In weight training, the term intensity means “the difficulty which is at hand to perform a set of a routine or a repetition”. For example, how fast you can run, how much weight can you can lift, etc. while giving it your all. Intensity usually determines the duration of the type of exercise being performed, whether it be aerobic training, weight training, etc. Low intensity training will usually take longer as you are going to be working at a slower pace.
Volume of an exercise is basically the total amount of exercise sessions and/or repetitions, sets, etc. that you complete during a session. For example, high volume routines will consist of high repetition numbers as well as many sets. The more, volume, the more time spent in the gym usually.
Frequency is more related to the number of workouts or sessions which one can make in a week or a month. Some people respond well to frequent training, while others train infrequently to achieve maximal results. This is often based on genetics, nutrition, sleep, etc. as well.
Weight training apart, there is also an overall exercise routine program that includes cardio (aerobic and anaerobic) training. Aerobic training is low in magnitude; you can breathe enough talk normally. Some examples are swimming at a steady pace. You can at most situations keep it to around 30 minutes.
Moderate intensity aerobic exercise
Moderate intensive aerobic exercise normally means that you are exercising at a heart rate of about 50 to 70 % of your maximal heart rate. At this particular intensity, your muscles will have enough oxygen to be able to contract and expand sufficiently while not overdoing it. Many beginners as well as people who are still easing into a consistent exercise routine may choose this type of training.
Anaerobic exercise, on the other hand, is where the requirement for oxygen actually exceeds the optimum needed for your muscles to be contracted or expanded. In this exercise, your muscles will stop working efficiently at one point and you then will have to stop. In this routine of exercise, your heart will be pumping at 90 to 100 % of its optimum capacity. This is clearly high intensity exercise.
High-intensity aerobic exercise
In high-intensity aerobic exercise, the heart beat ranges from 70 to 90 % of your maximum heart range.
High-Intensity Interval Training (HIIT)
The high intensity interval training program is actually a training system that implements training bursts of cycling, running or any other activity. Back sprinting is a routine used in the High-Intensity Interval Training.
The principles related to HIIT, referring to weight training in general are similar to the cardiovascular principals. The repetitions should be done in that much intensity that the muscle will actually fail at the end of each set. By failure, it is meant that they cannot work anymore. This comprises of basically lifting a heavy weight for about 10 repetitions. If you have reached the complete failure situation after the end of one set, you should not continue with the next set. Even with more focused effort, you should not be able to continue anymore. It is always better then to halt and stop. According to HIIT experts, the HIIT involves less physical effort and has outstanding results compared with the traditional endurance test routines. Hence, they label it much superior than its counterparts, if any. You should be attempting to increase the workload, which is to provide strength and muscle formation.
HIIT – Reliable fat burning training
There have been a lot of studies which are done over the years on the effectiveness of the High Intensity Interval Training (HIIT). One of the studies which were carried out was the Effects of the exercise on the body fatness and metabolism.
The high points of the study were directed towards the advantages of the team that conducted the High Intensity Interval Training.
The HIIT group amazingly lost about 3 times of the fat underlying the skin compared with the Endurance testing team who has a nearly double the hectic physical program. The stats showed that the HIIT team lost about 14mm of fat to 4.5mm which were lost by the endurance testing team.
What this proves, is that if you stick by continuing the HIIT training, you will eventually lose most of your calories after your training session.
About 20 minute HIIT routines are mostly recommend in a week to produce notable results. This routine will be its most effective when continued for a period of 4-8 weeks. HIIT can be done via many aerobics. For example, some ways are running back, using a treadmill or a bike. Mentally, as much as anything, you should be backing yourself to give at least 90% of the effort which you can possibly give.
Let’s discuss the easiest and one of the most effective routine of HIIT known as ‘back sprinting’. In this routine, you simply have to sprint anywhere from 100 yards to 900 yards and then change directions and walk back to your starting point. Repeat the process for about 20 minutes; this will also include a sort warm up break and also a 1 minute cool down. Your bike can help you measure the distance. Choose any suitable track and measure it with a bike or a car and put a sign or a market to indicate the starting and finishing points. Your basic routine should be trying to sprint as fast as you can for up to the ½ mile marker and then back again to the starting point amid a gentle walk.
Professional bodybuilders seem to only lift weights to get big, but getting ripped takes tons of cardio, some of which comes from HIIT.
All in all, after some practice, you should be doing one set in approximately 3-4 minutes.
The concept behind the HIIT interval exercises is that the brief intervals of HIIT helps releases fatty acids into the blood and the more composed and streamline cardiovascular work helps to burn them out. The short intervallic HIIT workout also lessens the glycogen content and also causes the HGH release (a fat-eliminating hormone), enabling muscular stimulating preservation. The more extended HIIT workout helps to lower the glycogen levels even more and activates EPOC (after burn effect). Hence, the combination of both the short-term HIIT and the extended HIIT workout help to burn the fats from your body.
Amateurs are advised to begin with the basic HIIT work plan. After you manage yourself to ease into the routines and start producing desirable results on regular basis, you will then be able to change gears. By changing gears, it is meant that you start looking forward to take the advanced HIIT training regime.
This advanced version of the HIIT helps you to maximum you VO2 and your ability to burn out the fat more effectively. The key point here is that your high intensity workouts will account for extended and sophisticated fat burning capacities within your body. The initial stage will be working for HGH release only and the later extensive one will raise you VO2 max at the start of the week. All in all, the HIIT has it all for you if you serious about burning your body fats.
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