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High Intensity Interval Training or HIIT has
exploded in the fitness business in recent years. It is particularly useful for
young professional who are crunched for time and need a quick and efficient way
to perform workouts. HIIT is a form of exercise where you alternate between
fast paced high intensity workouts with periods of rest.
Most HIIT training regimens don’t last more
than 30 minutes at a time and have been proven to continue burning calories
even after the workout has ended. Imagine that! You are literally burning
calories as you are sitting, showering or driving your car.
Before we get down to the actual techniques,
it is important to understand a few key terms that will be useful as you start
upping your regimen.
·
Intensity: This determines the percentage of your
energy you are using to perform the training. Ideally during HIIT training, you
should be exercising at roughly 90% intensity. For example, if you are a car,
intensity is the speed of the car and you should be working out at your maximum
speed.
·
Interval Time: This refers to the period of rest between two
workouts or two sets. Ideally, the ratio between the workout and the rest
period is 1:1 which means for every one minute of intense workout, you take one
minute of rest. Advanced users can do workouts at 1:0.5 while beginners may
perform at a ratio of 1:2.
·
Sets: This refers to the number of workouts within
a HIIT regimen. As mentioned above each period of workout or set will be
separated by an interval time. Usually, HIIT training has no defined number of
sets per exercise. You are required to do as much as possible for as long as it
is possible for you to exercise.
The following three HIIT regimens are
recommended during the cutting phase of your body. So, if you are looking to
build muscle mass these are not the right techniques for you.
The Tabata Regimen
Named after the Japanese researcher Izumi
Tabata, this regimen is designed for all out activity for a few seconds
followed by a period of rest and then repeating the sequence for at least four
minutes or until you can keep doing it.
·
How To: Get on a traditional gym cycle and increase
the resistance until it is just a little above your exercise threshold. Make
sure to set a timer and cycle as fast as you can.
·
Workout Time: 20 seconds per set
·
Interval Time: 10
seconds of rest
·
Sets: 8 sets or until 4 minutes for beginners.
The Gibala Regimen
Canadian professor and researcher Michael
Gibala is the man after whom this exercise regimen has been named. This regimen
is designed for those who may have lead a sedentary lifestyle and are trying to
ease their way back into a healthy lifestyle. And best of all, it doesn’t have
a defined exercise. You can choose to perform whichever cardio exercise
(running, biking, swimming etc.,) you want
·
How To: Before commencing this regimen, take care to
warm up for at least three minutes. This may consist of stretching exercise to
allow your body to acclimatize to the intensive workout. Then choose any cardio
workout you like and start doing it.
·
Workout Time: 60 seconds of workout operating at your
maximum intensity
·
Interval Time: 75
seconds of rest
·
Sets: 10 to 12 repetitions
The Zuniga Regimen
Named after Jorge Zuniga, this regimen has
been found to have the highest VO2 consumption. Which means that the oxygen
intake and metabolism is the highest with this regimen.
·
How To: This exercise is best done on an exercise
bicycle that is set to most comfortable resistance. When you are ready start
pedalling the bike as fast as possible.
·
Workout Time: 30 seconds of maximum intensity
·
Interval Time: 30
seconds of rest
·
Sets: 5-10 repetitions
Remember several studies have irrevocably
demonstrated that those who are active tend to stay healthy and alive longer.
The only reason most people do not adopt a healthy lifestyle is because they
are short of time. With High Intensity Interval Training regimens above that is
no longer the case and you can achieve great fitness in a small amount of time.
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