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High Intensity Training

Greatist THE COMPLETE GUIDE TO INTERVAL TRAINING TARGETING MAXIMUM FAT LOSS THROUGH HIGH-INTENSITY INTERVAL TRAINING High-intensity interval training (HIIT) is a popular form of exercise that combines two of the most effective fat-burning methods. HIGH-INTENSITY TRAINING Maximum effort to achieve muscle fatigue and maximum oxygen use in a quick burst of exercise. VO2 MAX = highest amount of oxygen consumed by your body during exercise. The harder they work, the more oxygen your muscles require. Working your body close to VO2 MAX triggers the afterburn effect. Afterburn effect: Continuing to consume 02 hours after workout. Your body continues to burn calories for up to 48 hours after your workout. It takes approximately 5 calories to consume 1 liter of oxygen. Alternating periods of intense effort with periods of moderate-to-low effort. INTERVAL TRAINING Interval training boosts metabolism significantly longer than a steady workout of even longer length. A 20-minute workout of alternating high/low-intensity periods burns more calories than a Interval training builds lean muscle tissue 20-minute workout of faster than steady state training. steady intensity. By combining the two principles, exercisers can maximize fat-burning and muscle-building potential through significantly shorter workouts. HIGH-INTENSITY INTERVAL TRAINING Optimal muscle building and Maximum Increased calorie increased burn during and metabolic rate. muscle retention after workouts. during fat loss. THE SCIENCE BEHIND INTERVAL TRAINING HIIT taxes and maximizes both aerobic and anaerobic fitness, while cardio addresses aerobic only. • Aerobic respiration requires 02 to generate energy (ATP) • Anaerobic respiration does not require 02 to generate energy (ATP) HIIT affects muscle tissue at a cellular level, actually changing mitochondrial activity in the muscles themselves. Studies show that 27 minutes of HIIT 3x/week produces the same anaerobic and aerobic improvement as 60 minutes of cardio 5x/week. THE DIFFERENCES BETWEEN INTERVAL TRAINING PROTOCOLS The level of intensity Different lengths of time for both high- and low-intensity intervals. The ratio of high- to low-intensity during lower-intensity levels. intervals. COMPARING THREE LEADING INTERVAL TRAINING PROGRAMS 21 DEVELOPED BY HIGHA TOTAL WORKOUT RECOMMENDED INTENSITY TIME FREQUENCY TABATA МЕТНОD Dr. Izumi Total workout Tabata in 1996 time = 4 minutes High-intensity L spurts at 170% of VO2 MAX Recommended frequency: 21 2-4x per week 2 20 seconds high intensity/10 seconds rest for 8 cycles LITTLE METHOD Drs. Johnathan Little 60 seconds of high intensity/75 seconds of low intensity and Martin Gibala of the McMasters University Department of Kinesiology in 2009 Duration of workout: 12 cycles/27 minutes High-intensity workouts at 95% of VO2 MAX Recommended frequency: 3x per week (21 TURBULENCE TRAINING Former athlete and exercise physiology researcher Craig Ballantyne Maximum 45-minute O) workouts combining strength training with cardio 8-rep weight training sets alternated with 1- to 2-minute cardio sets Recommended Alternates high-weight/low-rep (21) frequency: 3x. A) strength training with high-intensity cardio per week HOW TO IMPLEMENT THESE PROTOCOLS TABATA МЕТНOD 3-minute warm-up 20 seconds sprinting 10 seconds walking Repeat sprint/walk cycle for total of 8 cycles BEST FOR THOSE WHO ARE EXTREMELY FIT WITH VERY LITTLE TIME. LITTLE МЕТНOD 3-minute warm-up 60 seconds fast cycling at max resistance 75 seconds slow cycling at low resistance Repeat for total of 12 cycles/27 minutes BEST FOR INTERMEDIATE LEVEL; THOSE WHO WANT FLEXIBLE ROUTINES AND HAVE 30 MINS. TURBULENCE TRAINING 5-minute warm-up 8-rep set of weightlifting 1 minute of mountain climbers Repeat through a full-body routine for 45 minutes BEST FOR INTERMEDIATE LEVEL; THOSE WHO HAVE 45 MINS. AND WANT TO INCORPORATE STRENGTH TRAINING INTO HIIT. High-intensity interval training is not for everyone. It's an incredibly effective method for improving fitness in a short time, but it's also extremely taxing on the body. High-intensity interval training is for the dedicated and determined! Infographic design by VCUoltierCreative SOURCES STUDIES • Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kanoya City, Japan 1996 1. 2. 3. 4. • Department of Kinesiology, McMasters University, Hamilton, 5. Ontario, Canada 2009

High Intensity Training

shared by voltiercreative on Jul 26
An infographic extolling the benefits and impact of HIIT, or High Intensity Training.



Voltier Creative


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