The worst thing you can do for your fitness training is to keep doing the same thing over again. Not only will this make you bored (and unmotivated), your body will get used to the exercise and not burn as much fat. Recent studies show that doing HIIT, or High Intensity Interval Training, is one of the best and fastest ways to lose weight. It incorporates all the important aspects of a workout and can even be fun!
How do you do it?
The intense part of the workout is when you exert your body up to 95% heart rate for up to 5 seconds to 8 minutes long. You then recover for a longer period of time to slow down your heart rate. The workout itself should total from 20 to 60 minutes long. To figure out your maximum heart rate, the Journal of the American College of Cardiology published the following formula:
(208 – (age * 0.7)) x 70 percent = low zone (208 – (age * 0.7)) x 85 percent = high zone
It is important to remember that before you change your workout or diet, it is always important to consult your doctor.
Things You Should Know About HIIT
• Anyone can do HIIT. It does not matter how fit you are or if you have special conditions. The training is based solely in you pushing yourself as hard as you can go. This means that everyone’s intensity level will vary.
• When planning your workout, typically following the 1:1 ratio is a good rule of thumb. For example, if you run at the highest speed possible for 1 minute, rest for 1.
• Most important thing to remember is that only you know your limits. The point is to keep pushing yourself but also remember to stay healthy.
* Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. If you experience any pain or difficulty with this exercise, stop and consult your healthcare provider.
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