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Interval TrainingHigh Intense Interval Training (HIIT) has been used to train athletes for many years and for many different sports. However, recently, this type of training has now become a popular exercise routine for the non-athletes. More and more people are incorporating HIIT in their weekly routines and seeing the difference in their weight loss and endurance. How It Works Interval training combines spurts of high intensity exercise followed by periods of rest or low activity exercise. Basically, high intense interval training combines the benefits of aerobic exercise and anaerobic exercise. The high intense phase of interval training can be increased speed and/or increased challenge such as walking at an incline.
During the period of rest or low activity, which is the aerobic exercise phase, the heart and lungs work together to pay back the oxygen debt and breaks down the lactic acid. At this time your body uses oxygen to convert stored carbs into energy. HIIT is an excellent way to not only burn calories but to strengthen your heart. The repetitiveness of this type of training helps your muscles build up a tolerance to the build up of lactate and since your heart is a muscle this in turns strengthens your heart. Interval Training Exercise Equipment One of the best ways to control your HIIT workout is to use a treadmill. This allows you to adjust the speed and incline in order to get to the anaerobic state for the high intense repetitions of your workout. My treadmill comes with exercise routines already programmed in including interval training workouts. So at least once a week I use the preset programs on my treadmill. Elliptical training machines also offer the ability to adjust the resistance, giving you the higher challenge for your workout. With an elliptical machine, you can increase your speed by just “running” faster and/or increase the resistance. These machines are much easier on the knees. You could also try using a stair stepper machine or use your own stairs in your house. You can also alternate your aerobic phase and anaerobic phase by jogging in place and then jump roping for the high intense phase. Your interval training does not have to include any equipment. You can just use a local track or neighborhood. During the high intense phase, just sprint or run for your set period and then back it down to a brisk walk. Benefits of Interval Training The key benefit of this type of training is building endurance. This is why this type of training is so widely used by elite athletes. Building your endurance will allow you to stay more active at all other exercises and activities. Endurance is not the only benefit of interval training. Other key benefits include increase calorie burn, boosted metabolism, and warding off boredom of the typical exercise routine. With the added spurts of high intense exercising, you achieve higher calorie burn and a significant boost to your metabolism. And with this type of training you are constantly "mixing it up" so you don't get bored. Make your HIIT a personal challenge and aim for increasing the total duration of the exercise routine as well as increasing the duration and instensity of your spurts of high intense exercises. Example Interval Training Routine Beginner Level 1 - 20 Minutes Start your routine with an easy 5 minute warm up and stretches and then do the below sets for your workout.
End with a 5 - 10 minute cool down and stretches. Beginner Level 2 - 25 Minutes Start your routine with an easy 5 minute warm up and stretches and then do the below sets for your workout.
End with a 5 - 10 minute cool down and stretches. Intermediate Level - 30 Minutes Start your routine with an easy 5 minute warm up and stretches and then do the below sets for your workout.
End with a 5 - 10 minute cool down and stretches. Be sure to read this article on anaerobic exercise versus aerobic exercise to understand the difference in your interval training workout. Additional articles Fat Burning Aerobic Exercises Find out which aerobic exercises are best for burning fat. Weight Loss Workout Want more example workouts? Check out these weight loss workouts for beginners and intermediate levels. Exercise
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