Interval Training High Intensity

One of my colleagues mentioned in our Burn Fat in forums that he remembers exercise physiology class in college where he became a full cycle ergometer sprint test and almost all the interval world either vomit or faint.

The Tabata Protocol, for example, is a workout short but brutal in 4 minutes Hiit often spoken of instructors and students with appreciation and admiration. Not a stroll in the park.

The truth is that some protocols of high intensity interval training were tested in the laboratory to produce major improvements in cardiovascular function and fitness in a short time, may not be practical or safe, especially for beginners, and obese older adults.

In the new study from McMaster University, HIIT protocol that was more practical and feasible for the general population has been tested to see how the results are compared with several other “brutal” short but intense, long HIIT.

This is what the new HIIT protocol looks like this:

• duration of the study: 2 weeks

Frequency: 3 sessions per week (Monday , Wednesday and Friday)

• work intervals: 60 seconds constant load

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

• : 8-12 minutes

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:

composition

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

high intensity interval Research Training

target =

Read more here:
interval upper intensity for researchers

weight loss diet