So, you have ultimately been successful at adding ample muscle on your body, though that additional padding layer simply doesn’t budge and a sore to your eyes whenever -looking at yourself in the mirror – that much-dreaded surplus body flab which has accrued from yielding to sinful food cravings whilst pursuing muscle mass gain.
You feel you’re destined to suffering unceasing torment of workouts for exposing that sculptured body then it doesn’t necessarily have to be this way as the positive news is that there’s a way out.
High Intensity Interval Training is your best bet
High Intensity Interval Training (HIIT) is cardio carried out at that forceful level that our bodies would be spending the remnant part of the day burning up energy for recovering from the butt-kicking or widely termed as excess post exercise oxygen consumption or EPOC one just underwent.
This translates to the fact that one would be consuming a good amount more O2 when one recovers from the workout spell than one could have when lately performing a stable-state workout.
Thus, as a result one burns nearly 9 folds greater fat whilst seated on the sofa later on than what one would have when one puts in 1 hr. sweating on the treadmill on moderate speed.
It’s all about pushing oneself past our comfort zones & truly challenging oneself thus resulting in one spending lesser than 50% of the time one generally does on gym equipments & get trimmer in the process.
By burning max quantity of fats doable in a brief time span, HIIT basically would be alternating high & low intensity exercise forms differing in time spans known as intervals.
Females doing HIIT melted more fats as compared to ones exercising at moderate, fixed-intensity, according to a trial printed in the ‘Journal of Applied Physiology’ during 2006.
Using High Intensity Interval Training for Ultimate Express Fat Burning
HIIT Treadmill Workouts
Warming up in a slow manner for 5-10 minutes on the treadmill at every instant one starts exercising sessions to improve blood flow & prepping muscles for the challenging training due.
Revving up pace to an intensity level that one could scarcely sustain for one’s level of fitness. Running for 1-2 minutes. Playing with your pace to check your level of endurance – majority of the commercially available treadmills can touch twelve miles/hr. Pace of such intervals could be increased as one becomes more confident in one’s capabilities.
Reducing your pace to light-jogging or rapid-pace walking for 1-2 minutes. Your recuperation period must be made identical to the length of one’s elevated-intensity section. When one’s efforts are truly pushed at the time of elevated-intensity drill sessions, one would mostly probably require doing walking.
The elevated-intensity sections are to be alternated with the less-intensity ones for the span of one’s workouts. Going between twenty minutes to an entire hr.
HIIT must be planned merely twice on a weekly basis on non-successive days.
Your muscles must be allowed resting for a minimum of forty-eight hours amid sessions to permit reparation & improved strength of muscles. As one gains strength, a 3rd session could be added every week as one desires.
Advice & Caveats
Drills mustn’t at all times be consisting of 1-2 minutes long sections. Going for as brief as half a minute at an instant or even 4 minutes. Resting spans could even differ.
When one performs super-brief, high-intensity (HI) drill sessions, one benefits from lengthier less-intensity periods – for instance, running hard for half a minute followed by walking for sixty seconds. With the span of HI sections increasing, one could lessen the span of one’s recuperating sections – for instance, going full throttle for 4 minutes & then recuperating for merely 2 minutes.
For novices to cardio exercises, building a foundation of aerobic capacity with even-state training prior to giving HIIT a try is advisable. Also HIIT might be unsuitable for individuals having particular heart conditions, hence, seek medical advice prior to commencing such regime.
HIIT on Ellipticals
Pedalling the elliptical device at a less-intensity for 5 minutes warming up at a pace of approximately 3 mph at a 1-2 resistance level.
Intensity could be increased by revving up pace & resistance level – which would be one’s ‘working’ zone, one must work at such intensity which one could solely be maintaining for half to a minute’s time.
Pedalling at recuperating-zone intensity for 2-3 minutes or till cardiac rate is approximately 120 bpm. Recuperating-zone intensity must be feeling easy.
Pace & resistance must be increased once more for returning to one’s working zone. In case the foremost sprinting wasn’t much challenging then revving up resistance 1-2 levels more on this instant & sprinting quicker.
The sprinting is to be held for thirty to sixty seconds.
Resistance & pace is to be lowered once more, for returning to another recuperating phase. Pedalling at less intensity for 2-3 minutes & then keep repeating one’s working & recuperating zones till one has done twenty to thirty minutes worth of HIIT.
Pedalling for 5 minutes at less-intensity for bringing cardiac rate to below 120 bpm prior to one gets off the elliptical device.
Advice & Caveats
One’s pace & resistance levels must be adjusted on the basis of how fit one is or what one is capable of handling.
In case one doesn’t have access to a heart-rate monitor then RPE (rating of perceived exertion) scale could be used which has a ranking of 1-10. A person’s recuperation zone must be 4 or lesser & working zone must be at 7 or more.