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H I G H SI N T E N S I T Y SI N T E R V A L
T R A I N I N G S( H I I T )

High Intensity Interval Training is all about speed. It is an exercise strategy that is intended to improve performance with short training sessions. HIIT is a form of cardiovascular exercise which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from 9–20 minutes. The original protocol set a 2:1 ratio for work to recovery periods. For example, a runner would alternate 15–20 seconds of hard sprinting with 10 seconds of jogging or walking.

A HIIT session consists of a warm up period of exercise, followed by six to ten repetitions of high intensity exercise, separated by medium intensity exercise, and ending with a period of cool down exercise. The high intensity exercise should be done at near maximum intensity. The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise. The goal is to do at least six cycles, and to have the entire HIIT session last at least fifteen minutes and not more than twenty.

HIIT is considered to be an excellent way to maximize a workout that is limited on time. It is estimated you will lose up to 9 times more fat than a similar cardio workout. It is mostly used for individuals trying to lose weight but the rate at which it can make you fitter makes it valuable for all types of exercise. It has a number of distinct goals and differences which make it unique.

HIIT is a great alternative to burning fat and improves your speed and agility. What this looks like on the treadmill is 20 seconds at 10-12 mph followed by a minute at a slow jog of 3 - 4 mph. By the end of the sprint interval you should be dying. Usually 10 - 12 cycles is enough (about 15 - 20 minutes). If you aren't exhausted after 12 cycles you weren't sprinting hard enough. You can follow the treadmill workout below.

Treadmill HIIT Workout

Warm-up: 2 min walk

Warm-up: 5 min jog

Interval 1: 1 min sprint

Interval 2: 1 min walk

Interval 3: 1 min jog

(Repeat Intervals 1-3 3x for a total of 12 intervals)

Interval 13: 5 min jog

Interval 14: 2 min walk

Total time: 26 min

*After 4 weeks, repeat Intervals 1-3 5x for a total of 18.

 

Interval Timers

If you are serious about getting results from HIIT workouts, it's going to mean picking up the intensity. To do this consistently you are going to need a tool. A tool that will let you focus more on your intervals and make them feel a little easier. This tool is an interval timer and it can take all the difficulties of HIIT away and let you really focus on the exercises.

There are two interval timers I recommend. The first is an app called Seconds Pro which you can download to your smart phone or iPad. After you've downloaded the Seconds Pro app, you will need to install this Treadmill HIIT Interval Timer I created to help you get through the circuits. (If this doesn't install directly on your device from this website, you will need to download the timer from this website onto your computer and email it to your device.)

 

If you don't have a smartphone, I would recommend the Gymboss interval timer (see below) which you can purchase online.

 

HIIT cannot be incorporated on top of weight training workouts like regular, steady-state cardio. Your performance will suffer drastically if your energy levels aren't at 100% while performing HIIT. Either do HIIT on "off" days or at least a few hours after your weight training work out.

Be sure to take Physique within 15 minutes of your completed workout. This will help repair and rebuild your muscles.

 
 

This site is not intended to provide medical advice or take the place of medical advice and/or treatment. ©2011 NutriFit Living. All rights reserved.