Getting the Most From High Intensity Interval Training
Stubborn fat. We all have it. The good news is that by incorporating just 15 to 30 minutes of High Intensity Interval Training (HIIT) into your day, you can maximize your cardiovascular fitness AND get rid of unwanted fat, once and for all. Even better news is that you don't have to risk boredom because there are a variety of things you can implement into any effective HIIT workout.
Alternating between periods of intense cardio and periods of recovery is the philosophy of this "interval" type of training. Each interval begins with a short warm up, and followed by a cool down. During the course of the entire workout, these intervals are continually repeated.
Variety is the spice of life. Keeping this philosophy in mind when planning your workouts will help keep you inspired and hold burnout and boredom to a minimum. High Intensity Interval Training is no exception. Having many different ways to go about an individual workout is key, so here are a few suggestions.
The Ladder: Throughout the workout, you use a recovery period of 30 seconds between each sprint time. You begin with a short sprint time of like 15 seconds. Then after each complete interval (or "rung") you increase your sprint period by 5 seconds until you are at the halfway point of your workout, this may equal to be around 45 seconds. After reaching the midway point, you begin to decrease your sprint periods by 5 seconds until you reach your starting sprint time.
Short Ladder: This is similar to the basic Ladder, only you use fewer rungs and have longer intervals.
Recovery Ladder: Instead of changing the sprint period, gradually decrease the recovery period by 10 seconds at a time until you are only resting 10 seconds in between sets. Then gradually increase the rest periods again until you have reached the starting point.
Set Distance: Rather than timing the periods of intensity, this method uses a predetermined distance. This is most useful when you are doing a workout where distance can actually be determined such as swimming in a pool, running on a track, or using a treadmill, elliptical machine, or stationary bike that can measure distance. Setting a time limit is still required. To illustrate, let's say you set the interval at one minute. Sprint one length of the predetermined distance. Take your recovery until the minute is over, then repeat.
The goal is to get faster each time so that you get a greater period of recovery for every interval. Eventually, with each successive interval, your body will have a decreased ability to recover, and it will therefore take longer to go that specified distance. - 17269
Alternating between periods of intense cardio and periods of recovery is the philosophy of this "interval" type of training. Each interval begins with a short warm up, and followed by a cool down. During the course of the entire workout, these intervals are continually repeated.
Variety is the spice of life. Keeping this philosophy in mind when planning your workouts will help keep you inspired and hold burnout and boredom to a minimum. High Intensity Interval Training is no exception. Having many different ways to go about an individual workout is key, so here are a few suggestions.
The Ladder: Throughout the workout, you use a recovery period of 30 seconds between each sprint time. You begin with a short sprint time of like 15 seconds. Then after each complete interval (or "rung") you increase your sprint period by 5 seconds until you are at the halfway point of your workout, this may equal to be around 45 seconds. After reaching the midway point, you begin to decrease your sprint periods by 5 seconds until you reach your starting sprint time.
Short Ladder: This is similar to the basic Ladder, only you use fewer rungs and have longer intervals.
Recovery Ladder: Instead of changing the sprint period, gradually decrease the recovery period by 10 seconds at a time until you are only resting 10 seconds in between sets. Then gradually increase the rest periods again until you have reached the starting point.
Set Distance: Rather than timing the periods of intensity, this method uses a predetermined distance. This is most useful when you are doing a workout where distance can actually be determined such as swimming in a pool, running on a track, or using a treadmill, elliptical machine, or stationary bike that can measure distance. Setting a time limit is still required. To illustrate, let's say you set the interval at one minute. Sprint one length of the predetermined distance. Take your recovery until the minute is over, then repeat.
The goal is to get faster each time so that you get a greater period of recovery for every interval. Eventually, with each successive interval, your body will have a decreased ability to recover, and it will therefore take longer to go that specified distance. - 17269
About the Author:
Want to find out more about Turbulence Training, then visit Jack Denia's site on how to choose the best High Intensity Interval Training for your needs.
posted by X - Men at
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