How would you like to drastically decrease your time working out while dramatically improving your results? That sounds like some too-good-to-be-true commercial, and you're thinking, "What's the catch". Actually, there is a catch. It is that these workouts are not easy. High intensity interval training (HIIT) has taken hold as a legitimate means of getting in shape and improving your health, and now studies are confirming their value. But unless you experience some pain doing them, you aren't doing them right.
First, what are the benefits that you get from high intensity training that you don't from regular aerobic training?
• Gives a natural boost to human growth hormone production. The growth hormone is vital to metabolizing protein (helping muscle growth), fat (increase fat loss) and carbohydrate (improve insulin sensitivity). This is important for the breakdown of body fat, and helping to increase amino acid uptake, making for leaner muscles. Carbohydrate metabolism helps to maintain blood glucose within normal ranges, also enhancing glucose syntheses in the liver.
• Getting fit in less time. Balancing time management with staying in shape is a major reason why we don't go to the gym enough. When we think we need a couple of hours to get a proper workout, most of the time we just don't have that much time to devote to a workout. If we can get more accomplished in just a few minutes of time, plus only have to do it two or three times a week, even the busiest people can find the time for that.
• Works both the aerobic and anaerobic processes. For optimum cardio benefit it is important to work both these processes. Many people become discouraged that they don't see results doing an hour on the treadmill several time a week, because normal low-intensity cardio only works the aerobic. High-intensity cardiovascular workouts benefit both processes.
There are several different approaches to high intensity interval training, and some are more appropriate for those in better shape. But they will all follow these core principles:
• A short warm-up period of about three minutes.
• High intensity exercise, as hard and fast as you can, for about 30 seconds. You are trying to get your heart rate to its maximum and lower resistance and higher repetitions will do this.
• A recovery time, the length depending on your fitness level. For those just getting into shape, cut back your pace for about 90 seconds.
• Repeat the exercise and recovery process as often as you can, building up to about eight for a 20 minute session.
• Go through a cool down period, cutting your intensity level by at least one-half.
You know if you're doing these exercises properly if after each 30 second segment you are sweating hard and gasping for breath. You will feel a muscle burn with the increase of lactic acid. At the same time, it is crucial to listen to your body and don't push it farther than it can cope. Build your resistance slowly and steadily for the best and safest results.
You know if you're doing these exercises properly if after each 30 second segment you are sweating hard and gasping for breath. You will feel a muscle burn with the increase of lactic acid. At the same time, it is crucial to listen to your body and don't push it farther than it can cope. Build your resistance slowly and steadily for the best and safest results.
Resistance training and yoga routines are excellent for exercising the core muscles. Diet plays a part, and on our website we http://losethatbellyfat.info/ we talk about meals that are not only delicious to eat but provide healthy nourishment for the body. Rich Carroll is a writer and avid health advocate now living in Chicago.
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