Including some high intensity interval training programs to your exercise regimen is a superb way to boost your cardiovascular performance and also enhance your endurance. You will also find many other side rewards to interval training, for example burning fat, nonetheless we will get into that in a bit. We will also look at some typical interval training ideas.
High intensity interval training, or ‘HIIT’, isn’t nearly as complicated as it appears. The fundamental premise would be to perform a series of exercises where you alternate between periods of high intensity and also low intensity.
So what are some interval training samples? Well, ultimately, you want to perform some sort of activity where one can easily boost the intensity of your workout and slow it down.
An example of this can be doing a full out sprint, followed by a slow jog and also repeating this a set number of times. Certainly, running is not the sole form of HIIT that can be done. It may be applied to nearly every form any exercise, from swimming to cycling to elliptical devices.
They key to the training would be the interval, an interval being a cycle of exercises that you simply repeat a fixed amount of times. Yet what’s the best way to structure the exercises?
For HIIT, you would like to perform an activity that will get a heart rate up somewhere within 75-85% of your max pulse rate, then a period of low intensity activity, and you also want to continue doing this cycle anywhere from 4 to 12 times (depending on your current level of fitness), that entire cycle is definitely the ‘interval’. (Calculate your max pulse rate by subtracting how old you are from 220.)
How long should these cycles last? Well that again depends upon your current fitness level.
If you are just venturing out, try doing 10 seconds of intense work, followed by 20 seconds of rest. This might be known as the work/rest ratio as well as in this example it really is (10 seconds divided by 20 seconds).
You can vary this ratio anyway you like, while the higher the number the harder the workout will likely be. You might like to do 30 seconds of work then 30 seconds of rest (ratio of 1). The primary thing would be to just repeat this for set amount of cycles.
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