What is HIIT Training?
Welcome on our web site, which is dedicated to HIIT workout, new way of training and losing weight. Why it is so interesting? Because you have to train only for 15 minutes every two days. Isn’t it fantastic? You don’t have to run an hour a day, you don’t have to eat 1000 calories a day, but you mustn’t think that it’s easier way to get fit.
HIIT Workout is a form of cardiovascular exercise. Usual sessions may vary from 4–30 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.” It’s awesome way of training because when you train about 20 minutes a day you can get results better than people who trains two hours a day. HIIT workouts can range from 4 minutes to 30 minutes.
The High-Intensity Interval Training (HIIT) is a technique that alternates between high intensity phases and active recovery phases. To do this we must switch short peaks of high effort (at a high heart rate) with longer at a moderate pace (at a lower heart rate) recoveries. To control the intensity we can do it manually, although it is much more useful and safe to use a heart rate monitor.
If you connect it with special diet you will achieve your aim and get awesome body. If you want to read about diet, here you can find many useful articles.
A lot of people send emails to us about results, which they can expect. Using this method you can easily loss about 3 kilos every weak, but don’t do it, it’s the easiest way to loss your dreams! When you loss weight too fast, you will weight more, when you finish you exercises. The best way of losing way using HIIT workouts is to lose about one kilo every week. It seems to be difficult, but when you see your first results, you will start love it! So don’t wait, we create this site to teach people how to start HIIT workout, and give them all knowledge.
If you want to start now You can visit hiit methods to find some useful tips connected to this topic.
Benefits of HIIT Training
- No Excuses – you don’t need a gym, you don’t need an oval, you don’t even need equipment. You can do it anywhere, adapting it to whatever time and space constraints you have. No equipment is necessary for HIIT workouts. High knees, Mountain Climbers or anything plymotetric like Jump Lunges work just as good to get your heart rate up, if not better in some cases with some subjects when weight is involved they do not focus on pushing their heart rate to the max.
- Efficient – Research shows you can achieve more progress in a mere 15 minutes of high intensity interval training compared to jogging on the treadmill for an hour.
- Burn more fat – Not only do you burn more calories during a HIIT working but the effect of all that intense exertion kicks your body’s repair cycle into hyperdrive. This means you burn more fat and calories in the 24 hours after a HIIT workout than you do from a steady run. HIIT also stimulates the production of your human growth hormone which is responsible for increased caloric burn. A study found that HIIT helped trainees loose nine times more fat that those who trained the traditional way (treadmill for an hour).
- Combining Weight Training and HIIT – By combining both these methods studies show that it helps to preserve hard-earned muscles while ensuring most of the weight lost comes from fat stores. Whereas constant steady cardio seems to encourages muscle loss more. Combine HIIT with your weight program and you boot your metabolism through the roof.
- Challenging – This is not for the faint hearted. HIIT is not the workout you can do while reading or chatting to your friend. It is so short which means the get enhanced benefits from it you will be working as hard as physically possible.
High Intensity Interval Training (HIIT) is a unique exercise method and is great for weight loss. A session lasts at least 10 and at most 20 minutes, without any warm-up and cool-down. This may seem ridiculously short, but if you perform HIIT properly, you’re exhausted after such a short timeframe! You are really pushing yourself by training and around 90% of your maximum effort.
The goal of HIIT is to communicate with your anaerobic metabolism for a relatively long period of time. This is done by completely wearing yourself out. Thus more lactic acid builds up in your muscle tissues than can be processed by your body. Your body will not have enough oxygen to breathe, which should appeal to the natural body chemicals to include additional oxygen.
Because you are running with HIIT your anaerobic metabolism, your “fast” (type II) muscle fibers triggered … Much more effective than weight training!
HIIT Training is excellent for:
- The loss of body fat (while maintaining or increasing muscle mass)
- strengthening the cardiovascular system,
- the development of “endurance of the movement” has a specific sport,
- develop “work capacity” (that is to say the ability to tolerate a high level of intensity for a long period)
- improve the utilization of fats and carbohydrates in muscles,
- the development of “mental strength”
- stimulate fast-twitch muscle fibers – fibers that are important for strength, power and muscular physique …
HIIT can be done by running, cycling (stationary bike and) in-line skates, jumping rope, boxing (the bag), squats etc …
An important advantage of high intensity interval training is that you can apply this training to all kinds of activities. Running and cycling in the open air are very suitable for this kind of training, but the training can also be done on an ergometer, treadmill, stationary bike or elliptical trainer. Moreover, this form of exercise will take much less time than other regular training methods. In addition, high intensity interval training gives your metabolism a boost long after your workout. You will still burn extra calories long after you are done training!
HIIT has been shown to improve aerobic and anaerobic fitness, lower blood pressure, improve cardiovascular health, improve insulin sensitivity, reduce cholesterol, reduce body weight and abdominal fat while keeping muscle mass.
The main elements during a HIIT program duration are the intensity and frequency of the intervals and the corresponding length of rest periods. The intensity during the interval must be at least over 80% of the estimated maximum heart rate. A goodindication that the work performed must be heavy to very heavy. The rest is mainly focused on recovery and preparation for the new interval.
Also important is the ratio of work relative to the rest. In studies made use of one specific work / rest ratios in order to improve the various energy systems of the body. For example, a good ratio is 1: 1, wherein 3, 4, or 5 minutes, hard work done followed by an equally long pause. Another popular form of HIIT uses 30 second sprint (or submaximal work) followed by 4 to 4.5 minutes rest. This combination can be repeated 3 to 5 times.
For an overview of the different HIIT Programs please check out or hiit programs page.
Best time to use HIIT?
When we HIIT it is the most useful? Especially in stages of defining where we lose fat without sacrificing muscle that we have gained in the process of volume, since this type of training preserves muscle mass. Ideally perform HIIT after working with weights, when muscle glycogen stores are empty. Rest is very necessary.
It will be hard, you will be sore…but you are GUARANTEED results!!