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Saturday, July 15, 2006

HIIT: High Intensity Interval Training


HIIT: High Intensity Interval Training is the greatest way to burn fat for incredible weight loss by doing LESS cardio! HIIT is a VERY effective training technique used to decrease body fat, increase speed, increase VO2 Max and best of all: It requires 20 minutes of your time to workout!

How does HIIT work?

When you complete a cardiovascular session at an unvarying intensity for the duration of a workout your body enters a 'steady state'. This is a state at which your body has adapted itself to the speed you are going and conserves energy. When you complete HIIT you do not allow your body to enter this state and thus allow yourself to burn more total calories in less time. Also, HIIT training is performed at a high intensity which raises your heart rate faster and raises your metabolism longer after the workout.

To burn the most fat, why shouldn't I run at a slow steady pace for a long time?

Running for a while at a lower heart rate (60%) primarily uses fat as energy. If you train at 85% of your max heart rate you will burn more total calories and in the end: burn MORE fat.

How effective is HIIT for fat loss?

Some studies, such as one by Laval University, state that HIIT (High Intensity Interval Training) cardio helps subjects lose/burn nine times more fat than those who trained the traditional way. It makes you wonder why anyone told you to train at a slow pace for a long period of time!

How HIIT: High Intensity Interval Training Works

1. Pick any type of cardiovascular method (running, swimming, recumbent bike, treadmill, elliptical machine, etc).
2. Determine your Maximum Heart Rate or MHR. To do this take 220 – your age.
3. Wear a heart rate monitor (optional).
4 . Make sure you take some time to warm up to get your body temperature raised before you begin.
5 . Now begin your cardiovascular training at 75% MHR intensity for 30 seconds and then bring your intensity down to a slow dull pace for 90 seconds.
6. Repeat step 5 but bring your intensity up each time. Complete a total of 3-7 intervals in total. You'll be surprised with the results.

Can a beginner do HIIT?

Yes, a beginner can start HIIT but change the intensity to a lower level.

Is HIIT for everyone?

This type of training is very intense and should be cleared by your doctor before you begin. Make sure that you have a protein (preferably whey) and a carbohydrate drink after this type of training to keep your nitrogen balance 'positive' and to help with recovery.


High Intensity Interval Training is a miracle way to reduce your workout time and up your fat burning. One of the key advantages of HIIT is that it does not allow your body to adapt, so make sure to always change up the intensity and time.

Another type of training principle, such as Fartlek training, is just that. Fartlek training is a random time and intensity method of training and I believe is the future of ultimate fat loss. Be prepared for HIFT (High Intensity Fartlek Training) to hit the news stands in a few months.

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