Sure, a long run burns lots of calories, but it also takes so much time to do. If you are short with time, you would like to get the most of your workout. The perfect alternative to your old good low intensity cardio session is known as HIIT, which stands for high intensity interval training.
The basic HIIT principles lay in the alternation of speed intervals of work and rest. It is considered that the interval training was derived from the fartlek training protocol, which was used to improve the speed at the distance runners and it included variations of the terrain and pace. Fartlek is a Swedish word that can be translated as a speed game (fart means speed and lek stands for game).
What are the benefits of HIIT?
There is a plenty of benefits from practicing HIIT: ·
- it will shorten the amount of time you need for an exercise. HIIT usually does not take more than 20 minutes, of which you will actually work hard for just a couple of minutes·
- elevates adrenalin and noradrenalin levels, which are responsible for mobilizing the fat cells·
- increasing growth hormone levels, which also participates in fat loss·
- increases your BMR (basal metabolic rate), which results in burning more fat after you finish the workout·
- improves the ability of your muscles to absorb nutrients better·
- increases your muscles ability to burn fat for fuel, since it enhances skeletal muscle fat oxidation and improves glucose tolerance ·
- it lowers insulin sensitivity, which helps you to start burning stubborn fat
How to perform HIIT?
By alternating between intervals of high intensity workout and low intensity workout or completely rest, in the specified ratio, you will get the best of your workout. You don’t need any equipment to do HIIT and you can perform it anywhere. Choose the cardio exercise of your choice, set your ratio intervals and prepare to give your best to set your metabolism on fire.
Sprinting HIIT exercise
The easiest way to perform HIIT is running, since it enables you to change speed fast. Before you start, warm up for 5 minutes of leisure jogging to increase your body temperature and blood flow. When you choose high intensity and low intensity interval ratio, try to rely on your fitness condition level. If you feel you can’t give you best sprinting for 30 seconds, start with 10 or 15 seconds of high intensity intervals.
Protocol 1: Warm up for 5 minutes. When you are ready, sprint for 10 seconds, followed by 20 seconds of leisure running or fast paced walking. It will take you 30 seconds to finish one circle. Repeat 30 circles per training. Ratio of this protocol is 1:2, what means you double the time of rest according to the time you spent doing high intensity intervals.
Protocol 2: Warm up for 5 minutes. After warm up, you set your ratio to 1:1, so you start sprinting for 20 seconds, followed by 20 seconds of rest. That makes one circle. Repeat for another 25 circles. As the intervals depend on you overall conditioning, you can alternate ratios from 1:4, which will provide you to rest four times longer than you performed hard work, to 2:1 where you do high interval exercise and rest only a half of time you spent for hard work. Repeat circuits as long as 15 to 20 minutes expire. After you finish HIIT, make sure you cool down property.
Stationary bike HIIT exercise
Another great way to improve your HIIT exercise is to use stationary bike. No matter what ratio you choose, stationary bike offers you to get the best from the HIIT, unlike the regular bike where is hard to stay safe outside while you biking very fast. After warm up that last for 5 minutes of leisure biking, start one interval of high intensity work, followed with the interval of slow pace biking. Repeat those circuits for 15 to 20 minutes then take some time to cool down.