Understanding High Intensity Training

High intensity training is the byproduct of a mixture of science and fitness. Utilizing this method of weightlifting with repetitions that is designed to fatigue a persons muscles. The combination of the repetitions and weight helps maximize muscle building potential. The basics of high intensity training are that it should be intense and brief. It is believed that any fitness that is performed at this level will ignite the body to produce more muscle and burn fat. This form of exercise is highly popular among various types of athletes and professionals who need to be in shape.

The fitness world is divided by those that believe high intensity training is beneficial and those that do not. High intensity is a modern form of traditional weight training. As with all types of fitness routines and exercises, not everything works for everyone. There are numerous factors that determine whether or not this type of weight training will work including age, physical condition, body mass, consistency and weight. Those fitness gurus who support the high intensity training claim that is has a variety of benefits including revving up the body’s ability to burn fat into energy.

HIT is a method used by body builders such as Mick Mentzer, Bill Phillips and Ellignton Darden. The idea of interval training with weights has revolutionized various forms of exercise. Engaging muscles and then giving them a short “break” helps keep the body from getting comfortable with routine. Therefore, a person is able to burn more fat and build muscle faster than they normally would. Ideally, those that train with a higher intensity training will yield higher muscle mass than those who only do one basic weight lifting.

Before starting a training routine a person should meet with a fitness trainer. Always perform training with a partner. For the best results various weights should be used instead of repeatedly using the same weight. Research as proven that consistently using interval training for four weeks will yield substantial results.

The use of high intensity training can be beneficial to body builders, boxers, firefighters, paramedics, police officers and any other person who needs to build and maintain muscle quickly as part of their profession. This exercise can be performed at home with a set of gym weights or can be done at a specified studio or fitness center. High intensity training is believed to be a safe and effective way to build muscle quickly. It is a promising method used by many professional athletes.

For any fitness regimen to be successful, the person must actively participate in doing the work. While muscles will feel fatigued and possibly ache for the first two weeks of a routine, that is not a reason to stop. For the best chances of success, use high intensity training three times per week in combination with interval cardio training. The combination of both methods will rev up the bodies muscle and fat building abilities while unleashing the body that you have always wanted underneath.

High Intensity Versus Low Intensity Cardio

HIIT – High Intensity Interval Training – is a method of performing cardiovascular exercise which differs from the normal gym-goer’s routine. Most people who are trying to get fit will use LISS (Low Intensity Steady State) cardio, because it’s easy. It’s simple and doesn’t take much effort; just get on the treadmill, bike or elliptical and work at a relatively relaxed pace for 30 minutes or more. There’s no doubt that this will improve your cardiovascular health and burn calories. However, HIIT might be superior in both respects.

The easiest way to relate HIIT to LISS cardio is to compare a set of five 100 meter sprints to a 5 kilometer run. In the former example, the fitness enthusiast is putting in maximum effort for a short amount of time, then resting, and again running at full pace. This process is then repeated until all 5 sprints have been completed. The LISS trainer simply picks a consistent pace and runs until they have completed the given distance.

HIIT has the benefit of raising the body’s BMR (Basal Metabolic Rate) to a much higher level than LISS can. This basically means that a trainee who performs high intensity cardio will carry on burning fat all day. In contrast, a low intensity trainee is tapping into their reserves during the period of exercise only. In addition, high intensity training is much more suited to explosive sports such as weightlifting or football as it trains the fast-twitch muscle fibers heavily utilized in these activities.

Trainees should remember that low intensity cardio can have a place in their routine. As it stresses the body less, it is more suited for those who have a very intense weightlifting program. Anyone who’s lifting heavy should not be capable of putting in the effort that HIIT requires!

Next time you work out, try this sample workout. Use a rowing machine, elliptical or bike.

– Set equipment to a moderate-heavy difficulty
– Exercise at a slow pace for 2 minutes to warm up
– Paying attention to a clock or timer, work as fast as possible for 15 seconds
– After 15 seconds of maximum effort, return to the original slow pace for 45 seconds
– Repeat the above pattern 4 more times
– Stretch

As your fitness improves, change the ratio of fast and slow periods – for example, try 30 seconds of maximum effort and 30 seconds of slow pace for each cycle.

Intensity Vs. Volume For Fat Loss

When exercising or working out there are two primary variables than will massively impact the outcome and effectiveness of your workout as well as the results it produces, especially when it comes to fat loss and weight loss.

Those two variables are Intensity and Volume and they are directly related. As one of these two variables increases the other has to simultaneously reduce. If intensity increases then volume must reduce and if volume increases then intensity must reduce.

A good example of this is you cannot sprint a marathon. The faster you run the less time you can run for. And the longer the distance you run or the more time you run for the slower you must go. Another example is when lifting weights, if you increase the amount of weight that you life the number of repetitions will automatically reduce and if you increase the number of repetitions you must reduce the weight.

So how does all this relate to your fitness goals and fat loss and weight loss? Well if you’re working out for only half an hour or even an hour at a time you want to get the biggest bang for your buck right? You want to get the biggest ROI (return on investment) and to produce the most results in the shortest amount of time, right?

Well, the common misconception when trying to lose weight and lose fat is to increase the volume and reduce the intensity of your workouts… for example run or walk slower but for longer or lift lighter weights for more repetitions. And that’s fine if you have an abundance of time on your hands, can work out for hours on end (like a marathon runner) and have time to burn, but for the majority of us who are limited for time and want quick results this is simply not the most effective or efficient approach.

In fact high volume and low intensity is a very old school way of thinking that can get results but is by no means the best way to lose fat!

The absolute best and most effective and efficient use of your time when exercising and working out and trying to lose weight and body fat is to increase your intensity and reduce your volume. Meaning work harder but for less time. And here’s why…

Like we said if you only have a half hour or an hour to workout then you want the biggest ROI and that means you want to burn the maximum amount of calories in the least amount of time. Now by increasing the intensity of your workouts and reducing the volume, you may not always necessarily burn more calories or more fat during the workout, but that’s ok because that is not where the power lies.

The true power lies in what is known as the “after burn”. The amount of calories and fat your body continues to burn after the workout is finished. By increasing intensity you will stimulate and elevate your metabolic rate to raise much higher and for a much longer period of time than with the lower intensity and higher volume approach.

This means even after you have finished working out your body will continue to burn even more calories and even more body fat (assuming you’re eating correctly to support fat loss) for hours and hours and hours AND HOURS.

Think about it, it doesn’t matter how much you burn during the workout because where does the most potential and power lie for maximum calorie and fat burning, in a one hour workout or in the 24-48 hours after the workout that your metabolism could be raised and elevated for.

That is where the true power of fat and weight loss lies and that is a key factor in getting maximum results in less time. So start to increase your intensity and reduce your volume of training and exercise and your results will come faster and more swiftly than ever before

Burn Fat With High Intensity Cardio

Are you one of those hard core cardio people who spend an hour or more running on the treadmill or gliding on the elliptical? Do you want to increase your cardiovascular and muscular strength and endurance, and cut fat without compromising lean muscle tissue to reveal your best physique ever? Have you been asking yourself, why is my physique not changing? If this is you, then you must start training smarter and not longer by incorporating HIIT training right now into your training routine.

I have been tirelessly watching these people for years, like guinea pigs, endlessly pedaling and strolling in their hopes of creating that lean, muscular and fit physique they dream of. Sorry to be blunt, but it will never work! I’m definitely not going to say that it is easy, it is not for the faint of heart, but for those of you who dare to push yourself to that next level!

Long slow distance (LSD) and High Intensity Interval Training (HIIT) have been an on-going cardio debate among fitness professionals for years. I for one, have been on the HIIT ban wagon for as long as I can remember and have been promoting it to my clients and athletes for the past 15 years. Since my early days as an athlete, I have always sprinted whether it was on ice or land and never really understood why someone would cycle or run for hours on end in hopes of improving performance or appearance. As an athlete we are trained to work at high intensities for ultimate performance and results and as a bonus we had the muscular lean physiques to reflect the high intensity training. Even long distance runners train at high intensity levels to help improve their long distance performance. So it makes no sense that you should not be doing the same to help achieve your personal best performance and physique. Obviously, do it at your own fitness level. You would never see a deconditioned Olympic athlete and you would definitely not see them doing endless hours of cardio to improve their performance!

So you’re thinking that all this cardio that I have been doing is not healthy or beneficial? Yes, to some extent it is beneficial to your health in the sense that you are training your heart muscle. However, the question is, are you really improving your heart’s health and strength to it’s full potential? As well, with hours of endless cardio you are also compromising your knees, hips, ankles and low back due to the repetitive impact, which can lead to overuse injuries. Secondly, when you perform long-duration, moderate-intensity exercise, you can actually put yourself in a catabolic state in which you will start losing muscle mass. That’s right – some of that hard-earned muscle will start degrading itself in your quest to get lean! HIIT training has a number of heart healthy benefits (similar to regular cardio) in addition to the reduction in training time. First of all, this type of training is far superior to steady-state exercises when it comes to increasing your VO2 max, which is the maximum amount of oxygen you can uptake during exercise. This means that you will actually see steady improvement in your strength, speed, stamina, agility AND the way you look!

What is this HIIT training and how can I incorporate it into my daily routine? It is quite simple. HIIT is cardio performed at such an intense level that your body will spend the rest of the day expending energy just to recover from the ass-kicking you gave it. This is commonly referred to as EPOC (excess post-exercise oxygen consumption) and it means that you consume a great deal more oxygen recovering from the exercise bout than you would have if you’d just done a steady-state workout. With this being said, your body will burn up to 9 times more calories at rest later in the day than if you were to stroll for an hour on the treadmill. Obviously you will have to push yourself beyond your cozy comfort zone that you have gotten used to over the years and really challenge yourself. It is not easy, but I guarantee that this is what your body has been craving for years!

HIIT training is short and intense and potentially burns hundreds more calories and dramatically changes the shape of your physique. I find HIIT training works best by consistently changing the speed, distance, time and intensity to shock your body into burning up extra fat calories. This routine can be done using any type of cardiovascular workout (my favorites are running, ARC and StepMill) A basic HIIT routine might consist of a five to ten minute warm-up at a moderate pace, followed by the highest increase in intensity you feel you can exert between 20 seconds to 1 minute, and a return to a moderate pace for another minute of recovery.

I typically encourage to repeat this pattern for the remainder of the workout, which can continue anywhere from six to ten repetitions or 15 to 30 minutes depending on your fitness level. Starting out, you will likely find that a one-minute rest period is too little. If this is the case, it is OK to increase your recovery time, just until you feel you can go full intensity again. As with most cardio workout routines, HIIT should be performed about three times a week and you should gradually work up your intensity, time and repetitions over a period of several weeks.

HIIT cardio interval training method is an intense and quick workout routine but very effective. If you are looking to shorten your workouts, improve your cardiovascular conditioning, improve muscular strength endurance, maintain hard earned fat burning muscle and to look and feel your best then HIIT will ensure that you will meet all your fitness goals!

High Intensity Interval Training for Weight Loss

Cardiovascular training is the REAL secret to losing that body fat! Apart from the genetically gifted who were born ‘ripped’, it is quite the task to lose permanent fat with diet alone. Diet without exercise can lead to negative long-term results. If extreme or prolonged, a decrease in food intake will slow down the metabolism. In contrast, an increase in cardio or physical activity will in fact speed up your metabolism. You have probably read that eating more frequently, for example, 5 – 6 times per day will actually increases your metabolism and help you lose fat. Interesting, as this proves that you are eating more often! Therefore, by doing more cardio and eating more regular meals you are actually increasing your metabolic rate. It’s almost like a double boost!

High intensity workouts are more effective for fat loss. The lower the intensity, the lower the total number of calories burned. The higher the intensity, the greater the number of calories burned. they are more successful in raising your metabolic rate after the workout has been completed. In fact, I will tell you HOW you can do an effective high intensity cardio workout, which will have you burning more fat even after you have finished! This is why high intensity is better!

High intensity interval training is a technique used for burning maximum fat by alternating 30 – 120 second periods of very high intensity sprints with 30 -120 second periods of low intensity activity such as walking or jogging (i.e. the recovery stage). During the sprints you must push yourself to maximum limits to the point where you are out of breath. Then, you reduce your intensity during the recovery stage until you can reclaim your breath in time for the next interval. This form of training burns a ton of calories during training but where it really shines is proceeding the workout. Your metabolic rate stays elevated long after you stop activity meaning that when you are done, showered and sitting on the couch, you are still burning fat! Search High Intensity Interval Training on YouTube or Google and you will find many workout variations ensuring you never get bored of the same monotonous routine. Just keep in mind with this type of training your goal is to push yourself way past your level of comfort!