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  • Home >> Health >> What Do I Need To Keep In Mind About High Intensity Interval Training Running ?

    What Do I Need To Keep In Mind About High Intensity Interval Training Running ?

    Most devoted exercisers have heard of high intensity interval training. HIIT rotates short periods of rigorous physical exercise and brief periods of relaxation. Enthusiasts of HIIT claim that it offers advantages similar to typical cardio exercise. Keep reading for answers to some basic concerns about HIIT.

    What exactly are the advantages of high intensity interval training?

    There are many interval training benefits. Scientists have shown that HIIT can produce biological changes similar to those gained from conventional aerobic exercise in as little as one quarter of the time. For example, HIIT improves a person’s metabolic rate in the 24 hours after a workout. Interval training advantages also involve increased fat metabolism, increased athletic performance and decreased risk of heart attack.

    Will this offer me the same end results as a more standard exercise routine?

    HIIT yields results like traditional aerobic exercises but does so in a shorter amount of time. Like other aerobic workout programs, HIIT burns fat, boosts cardiovascular health and improves athletic efficiency. In some cases, HIIT results are in fact greater than those from a longer aerobic exercise.

    What style of workouts should I do?

    Interval training running is probably the most typical implementation of HIIT. To perform interval training running, the exerciser runs as quickly as possible for about 30 seconds then runs or strolls quickly for a much shorter time period. Time period is dependent on the exerciser’s overall physical fitness level, experience with HIIT and the specific HIIT plan followed. Other potential exercises feature cycling, swimming or calisthenics.

    How do I keep track of time?

    The majority of fitness centers have a clock on the wall. Working with a stopwatch is also a solution. However, an HIIT timer is optimal way to keep time for intervals. The exerciser programs the HIIT timer prior to working out. Throughout workout, the timer notifies the exerciser when an interval starts or stops. By doing this, one can focus on exercise rather than worry about the intervals.

    What intervals could I work with?

    In each of HIIT programs, there are a couple of different intervals: the working interval and the resting interval. The working interval needs to be longer than the resting interval. Commonly, the working interval was twice as long as the resting interval. Izumi Tabata, a Japanese specialist, suggested 20-second working intervals and 10-second resting intervals. Therefore the exerciser does 20 seconds of intense exercise followed by 10 seconds of less heavy exercise, repeating these time periods for approximately 20 minutes. Naturally, many people will use slightly different intervals.

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