See if You are Making This Cardio Mistake
Are you exercising for long periods of time to try to burn fat? If
you're like most people you probably are, but there is a better way.
It's called "high intensity interval training" (HIIT) and
lately it has started to become pretty famous for its obvious health
benefits.
--So What Exactly Are The Benefits?
1. Major Increase in Fat Loss. In a study done by Tremblay et al,
two groups were assigned different training regimines. Group A
performed the regular moderate intensity cardio (like jogging or
bicycling) for 20 weeks and Group B performed a HIIT routine for 15
weeks. In the end the results of each group were recorded. Group B
lost nine times more fat than Group A and in 5 weeks less (1)!
2. Increased Lactic Acid Threshold. Lactic acid is that burning
sensation you feel when you work a muscle really hard. You're lactic
acid threshold is how fast your body can remove the lactic acid in
your muscles. The higher the lactic acid threshold, the harder you can
work your muscles before they get tired.
3. Increased peak power, or the maximum amount of energy available
for a sustained period of time (2)(3)(4).
4. Increased VO2 peak or ability to utilize oxygen (2).
5. Shorter Workouts. I don't know about you, but would you rather
spend 30 minutes to an hour jogging along the road, or crank it up a
notch and just spend 4-8 minutes performing sprints?
--So Why Does This Burn more Fat than just Jogging?
Although HIIT is much shorter than a normal "run for 30
minutes" workout, it burns more fat. To put it simply, after your
HIIT training session is over with your metabolism explodes and tons
of calories are being burned. So essentially with HIIT training, you
burn most of the fat after your training session.
--So How Exactly Do I Perform This?
Simply put, HIIT is based around this concept: Go fast then go
slow. Repeat. You can perform HIIT routines on pretty much any machine
you want like a treadmill, elliptical machine, cycling machine, or
apply it to almost any sport (swimming, cycling, running). Try to keep
the bursts of speed at around 90%-100% of max effort.
Here is a sample HIIT routine:
Sprint 20 Seconds
Rest 10 Seconds
Repeat 4-8 Times
Or
Sprint 15 Seconds
Rest 5 Seconds
Repeat 4-6 Times
These are just samples, you can change it however you want (you
could even use distance instead of time), but remember, HIIT is based
around the concept of fast bursts of work. Also, to continually
challenge yourself you should add to how many times you repeat the
cycle. Say for instance day one you repeat the sprint/rest cycle 8
times, well the next time you should shoot for 9 times. Also remember
the amount of time you sprint, rest, and the amount of times you
repeat the cycle should depend upon your athletic ability.
If you havn't trained at a high intensity since your high school
gym days, take it slow at first. If you have to start at 80% intensity
and perform less cycles that's O.K. too. Everyone has to start
somewhere. You may also want to check with your doctor before
performing a routine like this as it is very physically demanding.
If you want some more tips on how to break through fitness
plateaus, techniques to become more flexible, want to learn what and
how to use "speed effort" and "dynamic weight" ,
get free book and product reviews check out www.freefitnesstips.info.
(1) Tremblay, A., J. Simoneau, and C. Bouchard. Impact of exercise
intensity on body fatness and skeletal muscle metabolism. Metabolism.
43:814-818, 1994.
(2) Laursen PB, Blanchard MA, Jenkins DG. Acute high-intensity
interval training improves Tvent and peak power output in highly
trained males. Appl Physiol. 27:336-348, 2002.
(3) Truijens MJ, Toussaint HM, Dow J, Levine BD. Effect of
high-intensity hypoxic training on sea-level swimming performances. J
Appl Physiol. 94:733-743, 2003.
(4) Lindsay FH, Hawley JA, Myburgh KH, Schomer HH, Noakes TD,
Dennis SC. Improve athletic performance in highly trained cyclists
after interval training. Med Sci Sports Exerc. 28:1427-1434, 1996.
Nathan Latvaitis is an avid fitness researcher. He believes that
through knowledge, anyone can achieve their goals. Nathan runs a
website at FreeFitnessTips.info
which offers a free 6 day course offering just that - knowledge.
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HIIT vs Long Duration Cardio
- Part 5 "2 Cardio Mistakes
You're ...
2 Cardio Mistakes
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a mistake that is still KILLING
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long duration cardio
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Are You Making This Cardio
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Are You Making This Cardio Mistake?
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Common Cardio
Exercise|Workout Mistakes On Cardio
Machines
Cardio exercise machine workouts
are great and fun for burning excess
body
fat ... Common
mistakes
when using
cardio workout machines
are :
...
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on_cardio... -
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Are You Making This Cardio
Mistake?
Are You Making This Cardio Mistake?
by Nathan Latvaitis ... performed
the regular moderate intensity cardio
(like jogging or bicycling) for ...
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Aerobics & Cardio
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Free
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... of a
mistake
that is still KILLING most people's
cardio
programs and that is...
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Great Abs
He Was Doing One Thousand Crunches And Sit Ups A Day... And ...
Doing nothing but cardio is a mistake.
But cutting our cardio completely
is also a mistake. ...
www.burnthefat.com/get-great-abs.html
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5 Small, But Crucial Cardio
Mistakes - A Great Place for News,
Articles ...
5 Small, But Crucial Cardio Mistakes.
Author: Christina. Filed under: Games, Sports ...
notice that when we do our cardio
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LadyThrills.com: Thursday, September
27, 2007
Cardio Mistakes
#10. Doing high intensity throughout ...
Cardio Mistakes
#8. Doing more than 60 minutes ...
No more cardio mistakes
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