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High intensity interval training , also known as HIIT has become very popular over the last decade. Hiit involves alternating short bursts of high intensity exercise (work intervals) with short segments of low intensity exercise (recovery interval). A problem with certain types of calls for HIIT these bursts of high intensity, literally all races outside -. It is not practical for everyone, and perhaps not safe even for elderly or overweight
A recent study by McMaster University has tested a protocol that produces impressive results in HIIT a short time without the need for “all out” sprints …Many previous studies on high intensity interval training use all-out intervals in a specialized, high cycle ergometer pedaling against a resistance. Results
study of high intensity interval trainingInterval Training High Intensity
- duration of the study: 2 weeks
- work intervals: 60 seconds constant load
- : 8-12 minutes
Frequency: 3 sessions per week (Monday , Wednesday and Friday)
intensity interval work: “The high-intensity cycling at a workload corresponding to the power of peak reached at the end of the test ramp VO2pic (355 + / – 10 W) “
recovery intervals: 75 seconds
recovery intervals of intensity: low intensity in cycling 30W “
Rounds: 8-12 intervals
Progress:. 8 in 1, two training sessions, with two 10-second intervals workouts, interval workouts last February 12
heating: 3 min:
duration of work intervals
Total time spent: 21-29 minutes .
Results: In just two weeks, we observed significant improvements in physical performance and functional adaptations of skeletal muscle (mitochondrial biogenesis). Subjects did not report to dizziness, nausea, dizziness often reported in all ranges from the outside.They concluded that
Hiit not be complete for significant improvements in fitness and investment, however, total weekly would remain less than 1 hour
On a personal note, I like this type of training intervals:. intervals of 60 seconds of 8-12 repetitions of work. time Here’s why:
body was not measured in this study, but I think spending enough energy can be obtained with 20-30 minutes of this style of training intervals for significant improvements in a sample of the body, and all improvements in cardiovascular fitness.
This is another problem with the programs of super-super-short-term training and intense high intensity intervals: The benefits for the heart and cardiovascular diseases are incredible, but you can burn as calories per minute, no matter how hard you work for a call 4 minutes workout a “good fat burner.” in the absolute sense, this is ridiculous.Somewhere between long
and slow / moderate steady state cardio HIIT super short and super intense is a sweet spot for the benefit of fat burning … one where the intensity of the duration of X produced optimal spending a total investment of calories within reasonable. Maybe 20-30 minutes of training is HIIT?
If you’ve read one of my other articles on cardio, you know I’m not against steady state cardio, exercise or walking or recreational activity, even light and solidarity, as part of a fat loss program. All accounts of the activity to total daily energy expenditure, and indeed, the Little things add frequently during the day more than you imagine (just look and see what is NEAT).
not, however, for the official “cardio” training sessions, if you use traditional forms of cardiovascular (bicycle, etc.) and if your goal includes fat burning, and if your time is limited, then such a high intensity interval training is an excellent choice and now I can say is research proven …
… Not to mention the excuse: “I do not have enough time” was formally arrested
Train hard and expect success!Tom sold, author of />
Burn the Fat Feed the Muscle
Founder and CEO />
Burn The Fat Inner Circle
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