Long time ago, we used to hear of steady state workouts. Today, the commonest technique we hear about is high-intensity interval training (HIIT). However, whenever you meet some swole guy for consultation, I advise that you first of all do some research before doing what they say. At times you might accrue disaster in the name of consulting a swole guy whose workout served him the right purpose.
The rationale behind HIIT is not that complex. It quite saves you time on top of quickening results compared to that 45 minute bouts riding a stationary bike. However, this training demands for maximum effort to be applied – it is not a cakewalking event. But it will not last too long to kick you off its bounds.
Argument behind HIIT features excess post-exercise oxygen consumption (EPOC) or the afterburn. When you train so hard that at the end you are unable to breathe in the capacity of air which can compensate for that which your body requires, it is the so-called EPOC or in science term ‘oxygen debt’. Normally, EPOC increases when you train harder in a short period of time. This EPOC cannot receive its complete compensation all at once, therefore it has to increase the process of metabolism for some further hours after that intensive workout.
Here is the acute difference between the steady state cardio and HIIT cardio; while HIIT will stabilize a high metabolism the all day to end the intervals up on top in the long run, steady state cardio will burn more calories at that minute.
How to Step Up Your Interval Game
There quite an endless ways of upping knee-deep intervals in this subject. Main three steps to interval training includes;
- Selecting an exercise
- Deciding on a work to rest ratio and,
- Gaging fully (100% and not above)
Sample Routines
Here are sample routines to get you started and once you have started, you go creative;
Sprint
Run at your most speed for 20 seconds when you are on a treadmill. Immediately follow this with sixty seconds of rest as you either walk or stand sideways. Do this process 10 times, and it forms your introductory exercise. In the following weeks, you can reduce the rest period by 10 seconds one after another.
On an outside track just sprint those straightaways and do walk those curves also. Enhance your precision by using your wrist’s stop watch. This ought to time when you sprint and when you walk. And make a slow progress each week to achieve the efficiency of the game.
Exercise other than Running
With this kind of workout, it might well be Burpee intensive. Burpee intensive means that everything is Burpees. You will set an interval timer – I advise you get an app from the google store – for 20 seconds of work and follow it with 45 seconds of rest. Briefly, you employ Burpee for workout then you rest standing upto ten rounds.
Maintain that ration for one week then continue to decreasing rest time to 40 seconds as you add one round. Progress in this until you reach at 20 second of work and rest time of 30 seconds for 13 rounds. Spread this across one month. If you do this every day, you will be increasing your metabolism action and are going to cut that beer weight.
Summary
HIIT is highly effective in any exercise. You can freely apply it in any workout you gauge into. You can use HIIT for push-ups and pull-ups, barbell complex and even on a row machine. This cardio will quicken your time in the gym – you don’t have to stay all day doing a workout for a particular achievement. Not even to mention, it is a very applicable fitness itself. In the real world, you don’t have to be busy walking an incline on a treadmill unless you are injured. And more so, the young lifters should not at all make it hard, it can’t help them, let them work it with HIIT.
Get down to your choice exercise!