High
Intensity Interval Training For Fat Loss
More
and more people are following a fitness exercise routine nowadays.
Health issues associated with a sedentary lifestyle are on the
rise and people with excess belly fat are looking for ways how
to get a flat stomach. As such, gym memberships have soared and
more people are walking and running in the park as well. For the
gym fanatics, treadmills, elliptical trainers, stationary bikes
and treadclimbers are the most used fat-burning machines. Working
out regularly is key for fat loss but there are different approaches
in exercising some more effective than the others and requiring
less time as well.
Most
people at the gym usually perform long boring sessions of cardio
workout which can last for 60-120 minutes. This exercise strategy
is the most common and it works but did you know you can achieve
better results in less time. This might come as a shocker but
no, it's really possible. Here am talking about high-intensity
interval training(HIIT).
High-intensity
interval training is becoming more and more popular due to its
amazing fat loss benefits. A HIIT workout requires less time
than a normal cardio workout. Using the HIIT method approach
incorporated in your normal cardio routine will accelerate your
results and reduce your time spent at the gym or in the park.
Yes HIIT can be used anywhere and in different types of workout
as well. You just need to make a few changes to your exercise
patterns. Here are some tips:
(1)
Instead of running on the treadmill for 60-120 minutes at a
slow-medium pace, start running at a fast pace for 5 minutes,
then switch to medium pace for another 3 minutes and to slow
pace for another 2 minutes. Then start again for a total of
3-4 sessions and a total of 30-40 fat-blasting minutes. You'll
be knackered after.
Of
course, you'll need to adjust the treadmill speed mode for each
speed session. For added difficulty, try the incline mode. HIIT
is basically adopting the "switch back and forth"
training mode. Some people prefer to rest for 1-2 minutes after
the initial 5 minutes of strenuous running then resume with
another fast-paced session immediately. That's an alternative.
If
you don't have access to a treadmill, no problem. Just run in
the park but follow the same above exercise tactics.
Important:
It's advised that you warm up first for 2 minutes by running
at a slow pace before starting the HIIT.
(2)
HIIT is not only limited to cardio training but can also be
applied to muscle-building exercises like bodyweight training
and weightlifting. Heard of push-ups, pull-ups, chin-ups, dips,
squats, bent-over rows, lat pull-downs deadlifts, bench press,
military press, bicep curls and tricep extension? Apart building
muscles, these exercises will also promote fat loss provided
you perform them intensely.
You
should limit the rest time in between sets to about 15-20 seconds
and perform between 3-5 sets per exercise. Keep the repetitions
at 8-12 mostly for weights with moderate-heavy poundage. For
bodyweight, the repetitions vary. You can also bypass rest time
provided you perform another exercise immediately a bit like
supersets. Supersets are best used for opposite muscle groups.
For example if you just did 20 push-ups(chest and triceps),
don't rest but immediately do 6-10 pull-ups(back and biceps),
then repeat for several sets. Same principle can be applied
for weights with bench press and bent-over rows or bicep curls
and tricep extension.
High-intensity
interval training is gaining recognition in the fitness world
as it's a very effective way to build muscle and burn fat fast.
Doing HIIT 2-3 times per week will ensure great fat loss results
you can be proud of.
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