Interval Training Exercises
Interval training exercises, also known as HIIT, are a great way to
combine low intense aerobics with high intense workouts.
High intensity inverval workouts really builds endurance and
With HIIT, you get the benefit of burning calories and fat in a shorter
This is due to the inclusion of high intense spurts of aerobic
These spurts really get the oxygen flowing and the blood pumping.
If you want to add something new to your aerobic workouts and weekly
exercise routine, then keep reading to see if this is what you are
HIIT will give you a great workout, burn maximum calories and fat and
get you fit and healthy.
How It Works
intense interval workouts combines spurts of high intensity aerobics
followed by periods of rest or low activity exercise.
Basically, HIIT 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 spurts of the high intense phase of the workout, you are in
an anaerobic exercise state and in this state your body uses the energy
stored in the muscles.
Anaerobic metabolism works without
During this time, there is a build up of lactic acid and the body
enters an oxygen debt.
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.add
remaining paragraphs here.
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
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
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.
Keep in mind that each person's sprint or run will be based on their
fitness level. If you are just starting out, don't worry
about getting to a full run but instead try a fast jog. As you build
endurance you can kick it up a notch.
The key thing to this type of training is to include low to medium
impact aerobics with higher spurts of energy. So if your
higher level isn't the same as the track runner, you will still be
building your endurance.
Benefits of HIIT
The key benefit of HIIT 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.
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
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.
If you are ready to add interval training to your weekly exercise
routines, then be sure to check out these example interval training
Health Benefits of Exercise
In addition to building endurance, interval training (like all
exercising) has many health benefits.
Combine your aerobics and strength training in one workout with these
example circuit training workouts.
If you are finding it hard to get up off the couch and get moving then
check out these motivation tips to get you active.