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High Intensity Interval Training (HIIT)

23.06.2014 13:55



High Intensity Interval Training (HIIT) is a workout method that consists of high-intensity intervals in combination with slow regeneration phases. This combination of exercise and recovery phases provides a measurable body fat loss, which has since been occupied by scientific studies. HIIT is a short and demanding performance training system but with its intensity can achieve even better results than a long and monotonous cardio workout.


How does HIIT?

Strength athletes and bodybuilders almost always train the well-known stationary cardio exercise for fat burning. This training method consists of exercises and running movements that require the body to 60 to 70 percent of maximum heart rate rate (MHR). Studies have now proven that with shorter and more intense workouts more fat was burned, as with long and unending cardio workouts. HIIT consists of such intense intervals, which can achieve up to 90 percent of MHR, so the body has to go to its limits. For the body is able to regenerate, slow but active rest intervals are incorporated into the training system.

HIIT - studies

For a scientific study at Laval University in Quebec two groups for a month-long training experiment were tested. One group trained 15 weeks with an individual HIIT training program, while the other group completed a 20-week stationary cardio program. After the training programs it came to the following conclusions: While the cardio group lost more calories, but the HIIT group could burn a lot more body fat.
A similar result, a study of the East Tennessee State University in 2001. In this study, test subjects lost 2 percent body fat after an eight-week HIIT program, whereas the cardio group also had eight weeks lost no Körfett. A new study from Australia finished even that a test group of women who completed a twenty minute HIIT training program had a total of six times lost more body fat than a cardio group who had completed a 40-minute running exercise at a constant intensity at the same time.
Further study results have shown that HIIT increases the metabolism in the individual muscle cells and thus help to burn fat and a more fat production is prevented. Furthermore, we could demonstrate that the muscle tendons of the HIIT subjects were able to demonstrate significantly more fat burning than the Muskulaturen the stationary cardio exercise group.
A study published in 2007 study of the "Journal of Applied Physiology" reported that several women who exercised seven HIIT workouts over a period of two weeks, over 30 percent more new muscle enzymes were formed.

What kind of results brings a HIIT workout?

When comparing HIIT with a uniform cardio exercise over one hour each, the persistence parameter in HIIT training improved significantly more than the cardio-training method after 6 weeks. A new study from "The Journal of Physiology" revealed that subjects who completed 1 to 1.5 hours HIIT workouts a week, could achieve the same results, as athletes from around 5 hours a week a constant cardio workout completed. It was thus demonstrated that a general endurance performance with a HIIT workout already in 15 - 20 minutes can be increased, which corresponds to a 60 minute long endurance training.

How do you train HIIT

HIIT consists of a combination of short and very intense loads with several active regeneration phases. The intense intervals should be trained in HIIT almost up to the physical capacity limit, so a break is really necessary. The length of the pause depends on the principle of "rewarding break", which means that the pause is only as long as you have confidence in once again, re-run the previous load. HIIT was originally from an interval training by Professor Izumi Tabata, who had to train a total of 4 minutes with different interval units, the Olympic sprinter. The athletes had this 20-second ultra-intense workout up to the capacity and regenerate in a 10-second pause between intensive phases. HIIT can be applied to the running training on the elliptical machine or cardio exercises at home. If you want to perform HIIT properly and achieve the desired training results, the intense interval phases must always be carried out up to the physical limit.

The HIIT workout plan

It always starts with a 10-minute warm-up, consisting of a constant uniform shrinkage. Then the actual HIIT training begins, that is adjusted weekly to the physical limit.
Here is an example of a HIIT workout plan, which should be customized:

Week 1-2

30 seconds HIIT (sprint), 60 seconds of recovery (walking) Total duration: 10 minutes (2 x per week)

Week 3-4

30 seconds HIIT (sprint), 60 seconds of recovery (walking) Total duration: 15 minutes (2 x per week)

Week 5-12

30 seconds HIIT (sprint), 60 seconds of recovery (walking) Total duration: 20 minutes (3 x per week)

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