hiit most effective way of buring calories

HIGH INTENSITY INTERVALTRAINING (HIIT)

Inte

nsit

y

Time15-30 Min

35% 35%

90% 90%

Low Intensity

Low Intensity

MediumIntensity

Low Intensity

Low Intensity

High Intensity

Low Intensity

70% 70%70%

Steady (50% Heart Rate)

HIIT is a strategy of doing cardio exercises that includes continuous alteration of two different phases of intensity/speed. One is a high in-tensity phase following with a medium intensity ‘resting phase’.

Long time (60 min)

Each phase consist a short-period workout bout (less than 60 sec-onds).

Involves less variation in work-out intensity.

Heart rate remain steady (50-60% of maximum heart rate). Normally takes a long time to be effective.

Calorie burn is proportional to the time of workout.

High Intensity phase requires maximum intensity with a 80-95% of maximum heart rate.

Medimum intensity phase requires half of maximum effort which will take 60-70% of maximum heart rate.

What is HIIT?

Simple HIIT Routine

Conventional Cardio

Why Should We Do HIIT?

3 min

2 min

30 sec

30 sec

15 sec

30 sec

15 sec

30 sec

30 sec

Worm up/ Stretching 3 min

30 sec

30 sec

30 sec

Workout (low intensity)

Workout (medium intensity)

Workout (maximum intensity)

20 sec

30 sec


20 secWorkout (medium intensity)


30 sec



2 min

2 minComplete rest


Worm up/ Stretching







Complete rest

Workout (lowintensity)

Worm up/ Stretching 2 min

1 min

45 sec

20 sec




45 sec

20 sec




20 sec



1 min

3 minComplete rest


Before starting a new workout routine, consulting with a doctor is always a good idea.

Start slow if you are a beginner. Always care for a well worm-up/ stretching session before starting your intense workout regime. And, don’t overdo it.

Caution

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loss weight fasterStudy shows that HIIT causes 9 times higher body fat loss compare to conventional training. After a vigorous HIIT routine our body continues burning more calories for around 24 hours. Because of after burn effect HIIT adds up to extra 6-15% more calorie burning to the total energy used for the HIIT session.

Research shows that HIIT improve the VO2 max which is a parameter of aerobic fitness. HIIT increases our stamina and endurance level that results less experiencing of out of breath and anable us to perform strenuous physical work for a long time.

Most time EfficientResearches shows that spending around 15-20 min-utes of HIIT burns almost equal calories to run at a steady pace for around 45 minutes on a treadmill.

Burn more fat then musclesHIIT has similar impact of weight training on our muscle. Research shows that HIIT and weight training can solve muscle burning problem. HIIT, unlike con-ventional cardio causes fat burning while preserving our hard-earned muscles.

Get healthier heartRegular High Intensity Interval Training can prevent cardiovascular diseases. It can even retract certain risks for those who are suffering cardiac and metabolic disorders.

Several research found that HIIT can augment athletic performances i.e. endurance, stamina, acceleration, muscle thickness, power etc.

No gym, no equipmentLike any other normal cardio type exercise, HIIT doesn’t require any equipment. Running, rope skipping, biking, jumping lunges anything work will do just great for HIIT.

Other Health BenefitsHIIT improves blood pressure, Insulin sensitivity, cardi-ac contractility, insulin signals and contraction cou-pling. It enhances the functionality of the blood ves-sels. So, ultimately this improves blood pressure situ-ation.

Workout routine- beginner level Workout routine- moderate level Workout routine- advanced level

improves athletic performances

Keeps us energeticLess time for exercise leads less energy consumption at a time. Working out for a long time burns more energy which may make us tired. Though HIIT is intense, it takes less energy during working out. So we feel energetic even after workout session.

Improves Aerobic and Anaerobic fitness

IntensityBoost

www.boostintensity.com

http://onlinelibrary.wiley.com/ https://en.wikipedia.org/wiki/VO2_max)https://en.wikipedia.org/wiki/Excess_post-exercise_oxygen_consumptionhttp://jap.physiology.org/https://scholar.google.com/scholar?hl=en&q=HIIT+fat+loss+&btnG=&as_sdt=1%2C5&as_sdtphttp://www.bodybuilding.com/fun/ask-the-ripped-dude-hiit.html

(https://www.researchgate.net/profile/Jay_Dawes/publica-tion/232214539_High-Intensity_Interval_Training_Applications_for_General_Fitness_Training/links/0f3175322d2bbaeb7e000000.pdf)http://www.ideafit.com/fitness-library/the-three-metabolic-energy-systemshttp://www.bodybuilding.com/fun/wotw40.htmhttps://en.wikipedia.org/wiki/High-intensity_interval_traininghttp://www.boostintensity.com

hiit most effective way of buring calories

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