Freedom, Business, Controversy and Fitness

Posts tagged “build endurance

Training: H.I.I.T. High Intensity Interval Training – incinerate fat & build crazy stamina!

There are many different ways to do everything in this world. You can do the normal everyday this and that, blend in with the masses and be a follower walking down the street of life running the rat race of life, but every so often there is one of us that steps out of the crowd and becomes a leader.

Some leaders are born. Some are made! If you want to be a leader in fitness, this is how you are made!

If you are a serious athlete in any sport (I mean real sports aka any type of endurance sport) martial arts, MMA, football, soccer (aka football), rugby, gymnastics, cycling, this list goes on… Even Cheerleading, yes Cheerleading you do have to jump around and talk at the same time, don’t you? H.I.I.T. is a must!! It’s a requirement to be an athlete!! If you aren’t already doing it.. Get with the program people!!

If you ever looked at a fellow teammate that just stands out from the team and is a natural born crazy talent… Chances are he/she didn’t come that way.. Chances are they are already doing H.I.I.T. Which in turn gives them that extra stamina and energy that sets them ahead of the pack… And then their natural talent takes over! Lol

High-intensity interval training

High-intensity interval training (HIIT), also called High-Intensity Intermittent Exercise (HIIE) or sprint interval training, is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise. Usual HIIT sessions may vary from 9–20 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning. [1][2][3]

A HIIT session consists of a warm up period of exercise, followed by six to ten repetitions of high intensity exercise, separated by medium intensity exercise, and ending with a period of cool down exercise. The high intensity exercise should be done at near maximum intensity. The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise. The goal is to do at least six cycles, and to have the entire HIIT session last at least fifteen minutes and not more than twenty.

The original protocol set a 2:1 ratio of work to recovery periods, for example, 30–40 seconds of hard sprinting alternated with 15–20 seconds of jogging or walking.

HIIT is considered to be an excellent way to maximize a workout that is limited on time.

Tabata method

A popular regimen based on a 1996 study [5] by Izumi Tabata (田畑 泉) uses 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO 2 max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). Tabata called this the IE1 protocol. [6] In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO 2 max) training 5 times per week. The steady state group had a higher VO 2 max at the end (from 52 to 57 ml/kg/min), but the Tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits.

Little method

An alternative regimen based on a 2009 study [7] uses 3 minutes for warming up, then 60 seconds of intense exercise (at 95% of VO 2 max) followed by 75 seconds of rest, repeated for 8–12 cycles. Subjects using this method trained 3 times per week, and obtained gains similar to what would be expected from subjects who did steady state (50–70% VO 2 max) training five times per week. While still a demanding form of training, this exercise protocol could be used by the general public with nothing more than an average exercise bike.

Aerobic benefits

Studies by Tabata, [5] Tremblay [8] and others have explored the effectiveness of this method compared to traditional endurance training methods. A study by Gibala et al. [9] demonstrated 2.5 hours of sprint interval training produced similar biochemical muscle changes to 10.5 hours of endurance training and similar endurance performance benefits. According to a study by King, [10] HIIT increases the resting metabolic rate (RMR) for the following 24 hours due to excess post-exercise oxygen consumption, and may improve maximal oxygen consumption (VO 2 max) more effectively than doing only traditional, long aerobic workouts.

Tabata’s 1997 study concluded that “intermittent exercise defined by the IE1 protocol may tax both the anaerobic and aerobic energy releasing systems almost maximally.”

High-intensity interval training has also been shown to improve athletic performance. For already well-trained athletes, improvements in performance become difficult to attain and increases in training volume can potentially yield no improvements. Previous research would suggest that, for athletes who are already trained, improvements in endurance performance can be achieved through high-intensity interval training. A recent study by Driller showed an 8.2 second improvement in 2000m rowing time following 4 weeks of HIIT in well-trained rowers. This equates to a significant 2% improvement after just 7 interval training sessions. The interval training used by Driller and colleagues involved 8 x 2.5 minute work bouts at 90% of vVO 2 max, with individualized recovery intervals between each work bout.

Metabolic benefits

Long aerobic workouts have been promoted as the best method to reduce fat, as it is popularly believed that fatty acid utilization usually occurs after at least 30 minutes of training. HIIT is somewhat counterintuitive in this regard, but has nonetheless been shown to burn fat more effectively. There may be a number of factors that contribute to this, including an increase in resting metabolic rate. HIIT also significantly lowers insulin resistance and causes skeletal muscle adaptations that result in enhanced skeletal muscle fat oxidation and improved glucose tolerance.

Recently it has been shown that two weeks of HIIT can substantially improve insulin action in young healthy men. Similarly, in young women, HIIT three times per week for 15 weeks compared to the same frequency of steady state exercise(SSE) was associated with significant reductions in total body fat, subcutaneous leg and trunk fat, and insulin resistance. HIIT may therefore represent a viable method for prevention of type-2 diabetes.

Cardiovascular disease

A 2011 study by Buchan et al. assessing the effect of HIIT on cardiovascular disease markers in adolescents reported that “brief, intense exercise is a time efficient means for improving CVD risk factors in adolescents”.

The Best Cardio For Weight Loss: A HIIT Workout Routine to Burn Belly Fat Fast

May 25th, 2010 Whether you’re 20lbs overweight or 5lbs overweight, a HIIT workout routine can help you burn belly fat fast. In my opinion, it’s the best cardio for weight loss. While you can achieve your weight loss goal by combining diet, strength training, and even steady state cardio, HIIT can take your fat burning to the next level.

What is HIIT?

HIIT stands for high intensity interval training. The basic premise behind HIIT is that you work really hard for a short burst and then have an active recovery period. Generally speaking, you may sprint for 30 seconds and then jog or walk for 1 minute. You would repeat this workout routine numerous times for the best effect.

The Benefits of HIIT

A HIIT workout offers myriad benefits. First, HIIT provides a great workout for your legs. If you perform HIIT a few times per week, you probably don’t even need to do strength training for your legs, unless you have a desire for bigger legs. More importantly, HIIT really ramps up fat burning. The intense intervals allow for the release of fatty acids into the bloodstream. Additionally, HIIT results in increased HGH levels. HGH is a hormone that burns fat while preserving muscle. Finally, and possibly most importantly, HIIT results in EPOC, an after-burn effect which causes you to burn calories for hours after your workout is completed.

The Drawbacks of HIIT

HIIT is not perfect in every way. The main drawback is that you can’t perform this routine every day. Overtraining is a serious problem, especially if you perform strength training for your legs as well. If your muscles are tired, you are probably better served doing a slow paced steady state cardio routine on that particular day.

Sprint Interval Length

There are a few components of HIIT that you can vary. The first is the length of the sprint intervals. Shorter intervals of 15-30 seconds allow you to exert more effort during the sprints. This increased level of effort will result in a stronger release of HGH. Additionally, these shorter intervals will release more fatty acids into the bloodstream. Longer intervals of greater than 30 seconds require more perceived effort. These result in a greater number of calories burned. Additionally, these longer intervals deplete glycogen levels (carbs) allowing your body to burn more fat after the completion of a workout.

Recovery Length

The recovery length also impacts the effects of HIIT. This is the walking or jogging portion of the workout that allows your muscles time to recover. The length of recovery is relative to the sprint interval. If you sprint for 30 seconds and recovery for 30 seconds, the ratio is 1:1. If you sprint for 15 seconds and recover for 45 seconds, the ratio is 3:1. The longer the recovery in relation to the sprint interval (2 or 3:1), the more effort you can exert in the next interval. This increased effort will again result in a stronger HGH release. Additionally, longer recovery reduces the risk of overtraining. A short recovery relative to the sprint interval (1:1) results in lactic acid buildup, glycogen depletion, and a greater after-burn effect (EPOC). However, this can lead to a greater risk of overtraining.

The Best Cardio For Weight Loss

In my opinion, the best cardio for weight loss combines these HIIT workout routines resulting in a strong HGH release, release of fatty acids, glycogen depletion, and calorie burning. The first part of the workout is short interval HIIT with a long recovery ratio. For these intervals, you sprint 15 seconds and recover (jog) for 45 seconds. This releases fatty acids and increases HGH levels. I prefer to warm up for 2 minutes and then perform 8 sets of this type of HIIT for a total workout of 10 minutes. For the second phase, I perform 25 minutes of steady state cardio (light paced jog or exercise bike). This provides an active recovery for your muscles. Additionally, steady state cardio helps burn the fatty acids that short interval HIIT released into the bloodstream. The final phase is performing long interval HIIT with short recovery periods. This will fully deplete your body of glycogen allowing for a greater after-burn effect and fat burning once your workout is complete. I perform 1 minute sprint intervals with 1 minute of jogging. The sprint intervals for this portion are not as intense as the first phase, by necessity as your muscles will be slightly tired. It’s best to keep this final phase to around 10 minutes as well. So there you have a 45 minute HIIT workout that I believe is the best cardio for weight loss. This routine should allow you to burn belly fat fast no matter how close or far you are from your ideal weight. If you want a more complete 8 week routine, I would highly recommend Visual Impact Cardio.


This is a cool site check it out!

Back to HIIT, try the workout above if you are trying to loose weight. I am going to add it to my regimen 1-2 times a week. I’ll start my first session Dec 26th…