HIIT – that's high intensity interval training – has been the core subject of many training inquiries as of late.
You should not do HIIT every day. Not if you are truly doing HIIT, which taxes your central nervous system.HIIT is great because it increases overall work and recovery capacity...but it's like any other form of training - you need to give your body time to recover
YES! Burpees are the ultimate full body workout that will get you ripped in a hurry if you are short on time. Try this at home burpee pyramid for rapid fat lossYou either love them or hate them, but one undeniable truth is that doing burpees on a regular basis will get you ripped and shredded pretty
Can we get both benefits of aerobic and anaerobic exercises if we do a 5k run broken into 80% steady cardio and 20% HIIT sprints?
You can get both from a workout. I'm not sure this is the best approach in terms of time allocation and
Yes definitely if you combine HIIT cardio with proper nutrition. To lose fat the first thing you have to do is to eat at a calorie deficit and only if you are eating at a calorie deficit then HIIT cardio can help you lose fat.
If you want to believe in the nonsense stated then go ahead and do HIIT. Below are the facts regarding HIIT.HIIT consists of max intensity for a certain duration followed by low intensity for the same duration. This cycle is repeated until you are exhausted.If you are doing it the correct
Depends what you are doing as
Every day of the week I either jog, sprint, or strength train fairly intensely, am I overtraining? If so, what are some physically intense things I can do that won't negatively effect recovery?
Most people don't have the drive to overtrain. You can tell if you are overtraining if you are sore for longer than normal periods of time, a drop in testosterone, feeing lethargic, etc.Look up adding a Neural Charge workout to your week. Might be of help to you.Neural Charge Training | T Nation
Yes, You should add HIIT to your C25K training. HIIT training programs in today's world are like hot cakes selling away because of the health consciousness generated among people. People need not just be intelligent and smart but also must be confident of themselves as well as of their
I was doing Freeletics with a coach for almost a year (with 1 month break). I was kind of fit before that, however, I decided to try because of bodyweight only training. When I signed up, they just release an app, so I was somewhere in first batch of
HIIT stands for High-intensity interval training. HIIT is when you alternate between high and low-intensity exercise(s) or between high-intensity exercise and a short period of rest.HIIT; sessions involve pushing yourself to nearly your peak heart rate for anywhere from a few seconds
Pain is bad; severe pain means you did more than microscopic damage to muscle or tendon. Soreness is normal, especially if you hold your breath. I suspect you are exaggerating because pain will stop you from using the damaged muscle.
Due to the extremely intense nature of HIIT workouts, they typically last for no more than 20 minutes. An effective HIIT workout can actually be done in about 10-12 minutes if you structure it correctly. If you can last for longer,
If you are new to exercise, none at all. In other words DON'T DO HIIT.Just ask yourself honestly why you exercise. To lose weight? To gain strength? To increase endurance? To increase explosive ability and speed? To be healthy? For competition?The answer to the above question will dictate
Although I'm not a fan of CrossFit as a long term fitness solution, it's probably your best bet as a program for getting into shape fast. HIIT is good for that as well, but I would have more faith in the workout
There's no question that HIIT has proven benefits for cardio fitness and endurance, and there is a proven increase in metabolic rate for a period of time after doing HIIT, too, but research on the weight loss benefits can only be characterized and inconclusive* or promising . The best that can be said is
Thanks for the A2A Ella GeeHere is the lowdown:The main claimed benefit of HIIT is related to EPOC, which comes with an increase in caloric expenditure even after the session has concluded.
No you shouldn't but to truly understand why this is a bad idea, we'll need to take a look at what's happening during HIITDuring HIIT, your heart is beating at around 90% of it's max rate and is using fuel so rapidly (kind of like redlining a sports car's rpm meter) that it just doesn't have
High-intensity interval training (HIIT) has become a familiar workout style. HIIT uses repeated high-intensity exercise bouts interspersed with brief recovery periods to improve endurance and efficiently activate fast-twitch muscle fibers. But what if you're a bodybuilder who avoids cardio because
Why wouldn't it be?Name a professional football, hockey, basketball, baseball or soccer athlete that doesn't strength train in this day in age to some degree?Now think about what those sports are, if not basically HIIT? If not basically very very intense, very long HIIT.See this word ‘healthy'
Most of the time when I've done a strength workout, I'm done. I probably couldn't do a HIIT workout immediately afterwards and put in the requisite HIGH INTENSITY to get enough out of the work out to make it valuable.It's my
I agree with Andrew Rose. Tabata is one of the most extreme protocols out there, and not many are physically capable of completing it with good form. The Tabata protocol is the most effective when we think of time spent vs calories burnt. It is not the HIIT workout that burns the most calories. It's
By "I want to do more" I understand you want something that can help you with some muscle or strength gain.If that's the case you can include push-ups (incline, decline, hand-stand, diamond, wide grip, close grip, clapping, one-hand etc.), pull-ups (neutral grip, close grip, wide
Assuming that you mean training at home without equipment, you can do many types of calisthenics and adapt them to H.I.I.T training. This could include press ups, burpees, star jumps and abdominal crunches.Any exercise that you can vigorously sustain for 20 seconds or up to
With regards to the workout you can plan it something like this, and there are a few ways to progress1:Do 15 reps of each exercises back to back at the end of the last exercise, rest for 1–2 minutes and repeat it again for 2–3
The short answer is HIIT.There is overwhelming evidence that HIIT is superior to moderate intensity continuous exercise (MCT) for:improving fitness (as expressed by peak oxygen uptake, VO2peak) and cardiac function,reducing the risk factors associated with cardiovascular disease, and...doing all the above in healthy persons as well as in cardiac patients.The EvidenceHIIT elicits significant improvements of VO2peak, resting heart rate
So, first off I should say that you should do what works for you, and that nothing in fitness is universal.With that said. It's likely that HIIT will be what helps you lose the most weight.So why is that?In conventional cardio, you will perform an exercise steadily for
I'm happy to see there is a great number of well researched responses to this question.I'd like to address two points that were raised, however. namely EPOC (afterburn effect) as well as higher caloric burn per minute of HIIT compared to moderate or low intensity cardio.I am warning you, I am going to keep this
The best type of cardio training is up to personal enjoyment, what others like, you may not.I'm 81 years old and have been using a Me-Mover stepping scooter for about 3 years Me-Mover FIT - Outdoor Training Stepper Machine by Me-MoverI can go on an on about the scooters attributes, but frankly, the only
Training or exercising?(not many know the difference).Exercise, doesnt really matter, but training, 5 minutes warm up on bike, treadmill or cross trainer , then hiit for as long as itvtakes you to reach max heart rate. Two sets of leg exercises in
Sorry, Samuel, that's not how it works. All the muscles in your body (all the voluntary muscles, that is) have both fast and slow-twitch muscle fibers. And several variations of the fast-twitch fibers.The answer to the question is.....Depends on what exercises you are doing. If you're running....Then primarily the
Hi Billy,Trying to get in before you're bombard with the answers of
What kind of "HIIT" are you planning to do? All HIIT or High Intensity Interval Training means is raising your heart rate to the 90% level for the brief "interval" periods in your workout while retaining your heart rate in the aerobic training range the rest of the time.So...Exactly how you accomplish this will greatly
Pure strength training is good, but HIIT training is more effective for burning fat.HIIT trаіnіng hаѕ rеаllу еxрlоdеd іn рорulаrіtу іn thе lаѕt fеw years. And wіth gооd rеаѕоn. Hіgh іntеnѕіtу іntеrvаl training wоrkѕ! But іf уоu want HIIT training tо wоrk fоr you, уоu need tо knоw hоw to mаkе it раrt оf уоur еxеrсіѕе routine.You
What's the difference between doing 100 pushups all at once versus spacing them out throughout the day?
Doing them all at once gives you a much higher benefit. Your muscles will build a higher anaerobic threshold and muscular endurance.Think of it this way: An average healthy person could manage to walk 9 miles in less than 3 hours. This isn't an impressive feat and the
They both can be very good for fat loss. But HIIT cardio probably wins this battle! Let me explain..EfficiencyThere was a study that compared the calories burned during 30 minutes each of HIIT, weight training, running and biking.The researchers found that HIIT burned 25–30% more calories than the other forms of exercise.Higher Metabolic RateSeveral studies
Because it's absolutely the best way to do cardio and a great way even for strength training.High Intensity Interval Training (HIIT) keeps you moving in high gear continuously. The high-intensity intervals push your body toward its metabolic limits (basically as hard as you can go) and the low-intensity intervals allow it to
Depending on the length of your HIIT workout, your body will be unable to metabolize body fat at a sufficient rate. This could lead to lethargy and decrease the overall efficacy of your workout.There are some ways to increase your body's ability to metabolize fat,
No. Not even close.Cardio can't help you gain much muscle at all. Yes, at first you might see some muscle gain. If you don't eat enough, however, you'll probably start to lose muscle.HIIT is cardio, it's just at a high intensity, and done to intervals. Now, sure, there's a ton
HIIT is or can be used as cardiovascular training as it is a structure for your training. It can be used in a variety of differing contexts and cardio is one of them. I assume by cardio you are referring to a continuous steady state effort? If this is what you currently
Seeing as how HIIT has been co-opted by the fitness industry...I'd say most exercises labelled as HIIT are actually SHIIT.I just realized what that acronym looks like.HIIT is what Tabata and Wingate and other various very similar activities are. They're ALL FUCKING OUT exercises that are designed to make you want to die
Can we get both benefits of aerobic and anaerobic exercises if we do a 5k run broken into 80% steady cardio and 20% HIIT sprints?
You can get both from a workout. I'm not sure this is the best approach in terms of time allocation and
Do you miss some benefits if you do low-intensity cardio instead of High Intensity Interval Training (HIIT)?
For the average person, no matter the reason for the exercise, neither of the exercises will be beneficial.For the body to adapt or use up calories at an effective rate, you need to balance the intensity of the exercise and the duration.Let's consider energy usage for possible weight loss. Working out at 60% of your max will
There is no "fat-burning zone" or "carb-burning zone". If you plot exercise intensity with fat calories metabolized and carb calories metabolized, the percentage of carb calories metabolized will generally increase with exercise intensity. The percentage of fat used for fueling the exercise will generally decrease as intensity increases. You can visualize this graphically by two lines,
Perhaps you need a short lesson regarding endurance for running. Unless you are an elite runner, only two factors are involved when running. Your cardiac capacity and your lactate threshold. Running efficiency/technique does not apply to you yet.The muscles contain two basic types of fibers, fast
The answer is highly dependent on various things.your body type(the current state of your body is your body type not the one you are born with.) this is the most important factor if your priority is physical look.If you are
You don't.At least not the way people promote HIIT.You have to prepare your body to tolerate HIIT before you do HIIT. Typically that means some resistance training or working the cardiovascular intensity up from interval work that resembles more of a light to moderate intensity interval training approach.Don't start with all
How do high intensity interval training (HIIT) and traditional aerobic exercise affect cardiovascular fitness in different ways?
Steady state cardio ( aerobic exercise) typically have your heart in the fat burning zone and you typically work out for 30 min or longer at a steady state while HIIT cardio contains intervals of max effort training and intervals of recovery period. HIIT is more in the anaerobic zone while steady state is
Envision a workout in which you blaze a great deal of calories and when you're set in some way or another your body continues smoldering more calories for quite a long time and hours – and possibly keeps smoldering into the following day! Presently, imagine a scenario where you
HIIT (or High-Intensity Interval Training) is a form of cardio, and like most form of cardio, even moderate cardio, will decrease muscle size and it is just the way our body reaction to it. So if you want to maximize your muscle, best not do cardio and focus on the resistance training. If you want to be
How does the Bulletproof (Dave Asprey) exercise regime of high-intensity interval workouts compare with normal 20min aerobic exercise?
HIIT programs in general ( doesn't matter the type) are generally better and way more effective than your standard cardio. During interval training your HR rises and falls either slightly or dramatically, this allows for a higher calorie burn . Part of the reason for this is because the heart and body
Energy deficits are what are effective for fat loss. It's easiest to create that via nutrition but exercise can certainly play a role in mobilizing fat for oxidization.If HIIT puts you over that threshold and creates a deficit (let's be honest,
The short answer? Yes. HIIT does speed up your metabolism for the next 48 or so hours. The unfortunate answer? It only burns about an extra 50 calories. Cardio isn't the answer for fat loss. Any high intensity cardio will
How many times per week should I do a HIIT workout, and how many times should I do a strength workout?
Well, you don't provide the details of your
I'm not a trainer, so I'll defer to one of them in how much exercise there should be, and tell you what I do:I do 10 different exercises per HIIT session, broken into two groups of 5 exercises. I do the first 5 in rapid succession, then repeat them. Then I'll take a quick break
My best and most intense HIIT routines are part of a run. Other methods include rowing, cycling, and calisthenics, but sprinting is my favorite.On Monday did a HIIT at a local high school with an excellent rubberized track with lane and distance markings. It's
HIIT will boost your HGH by 600%. It can be especially effective for upping your VO2 max, or your body's ability to process oxygen per kilo. Translation: the highest VO2 maxes ever recorded used to be cross country skiers and Tour de France cyclists. Why would cross country skiers possibly have higher fitness levels that cyclists? Possibly because
If all you're doing is walking right now, then I question the need to jump right into HIIT.Most people don't really understand what HIIT means. It's very high intensity training at peak VO2max levels and speeds. True HIIT training means you can't handle the real intensity for more than 2 sessions a week and I question doing
How should this new exercise study influence interval training for weight loss with sprint interval training (SIT) providing 28% greater results than high-intensity interval training (HIIT) and moderate-intensity continuous training (MOD)?
I'm not sure that the study makes sense, in that it says nothing new? It simply illustrates the myth of the "fat burning zone" for losing weight - what they call MOD. If you exercise at higher intensity you burn more energy (and
As someone who has been working for OT for over a year now - I can confirm that it really is the best one hour workout in the country. It's possible I'm biased because our member base and staff is so
In HIIT (high intensity interval training), what should be the duration of the intervals, the rest time, the time per workout, and the exercise time per week? Why?
There are many different durations you can do. It all depends on your current fitness level. If you are just starting, you should go with the 30 second training interval. You'll sprint for 30 seconds at speed about 9-10mph, then jog at a speed of 5mph for 90 seconds. Repeat this about 8 to 10 times,
Why you are probably better off doing nothingReason 1: Working out damn near everyday leaves many people in a state of never really feeling rested. Their minds and bodies have a perpetual ache and this limits their effort and motivation.On the off days, going for a long jog will only slow your recovery. Many
If by cardio you mean endurance, then you will not get much benefits from HIIT.You will perhaps get some answers as to how HIIT is beneficial for endurance as well as the way to go about it.Here are some facts to consider with regard to HIIT.The high intensity part can increase your HR
Yes it is safe for seniors, but it must be tailored to suit your current health and fitness level.It's not suitable if you have cardiovascular issues already, or if you are brand new to exercise in general. Other than that, you should be good to go if you
Yes it is. If you have limited time to workout, then focusing on 2, intense, higher volume whole body HIIT sessions per week will be totally enough.Make sure that your sessions are longer. That being said, perform more circuits with more exercises included.You have to create good, solid stimulus for these 2
Let me help you there Urvish Quershi, and thanks for the A2A.So, let me just rearrange this, move that, little to the right, ok perfect.HIIT (High-Intensity Interval Training) is anaerobic.Even when strength training, see this via wiki Strength training - WikipediaAnytime you're tearing down muscles, it's going to be anaerobic,
You can build muscle and lose fat at the same time only if you are a beginner,if you have been lifting for more than one year then it may not be possible to do both at the same time and that is the reason why bodybuilders go through a bulking phase
I am a believer in HIIT intervals. I do timed intervals at the gym rowing and cycling. Unless the treadmills are smart and can be programmed for intervals I see problems. The change from a max exertion like Tabata to recovery has
Is it possible to improve cardiovascular endurance using High intensity Interval Training? What research might support either a negative or positive response?
I cannot support with references but can give you a real life experience with regard to cardiovascular endurance.I did endurance exercise with the view of improving my Cholesterol levels. So having bought my indoor bike, surfed the net for the best advice.Tried
To lose weight, is a 30-minute HIIT workout from YouTube better than a 30-minute moderate intensity cycling?
Let's dispel some notions here:There's a difference between HIIT and varying intensity.HIIT is HIGH FUCKING INTENSITY. A real HIIT workout is very short and you will be toast afterwards and probably need several days to recover from. You
What are good examples of short high-intensity interval training (HIIT) workouts for people who don't have access to a gym or exercise equipment?
In the last part of this answer, I'll give four specific examples of short high-intensity interval training (HIIT) routines that can be done with no gym access or equipment, but before I get to that, I'll explain in some detail exactly what HIIT workouts are,
An investigation of 500 individuals at the Mollen Clinic, a preventive medication and wellbeing focus in Scottsdale, Arizona, found that 75 percent of the individuals who worked out in the morning did as such routinely, contrasted and simply a large portion of the evening exercisers and a fourth of the post-work swarm. "Toward the start of the
Here are some of my favorite High Intensity Interval Training workouts:Jump RopeStairs Climbers change your speeds upTreadmill is great for anyoneSpeed LadderBattle RopesBodyweight training circuitsJumping JacksPushupsHigh kneesSquatsBurpeesAlternateing lungesGo for a round of 20 each or 30 seconds eachAim for as many rounds as possibleIt also
Not a gym rat? Well, don't worry, you can get the gym to your home and get on with your fitness regime! Combine a few bodyweight exercises and it is a simple way to improve your strength, balance, and flexibility without fancy machinery or extra
I do this HIIT cardio workout on an exercycle:Total time = 20minsWarm up - 4 minsNext:Everything I've got - 40 secondsRest - 20 secondsRepeat 10xNext:Everything I've got - 20 secondsRest - 10 secondsRepeat 6xLastly:Cool down for last 3 minsI do this with two rest days in between and I recommend
Thanks for the question.The most obvious benefit is - HIIT gives twice the rewards when compared to moderate intensity exercise in the same time (walking at 3mph is moderate intensity, for instance).Walking, biking, body weight exercises - any format of training can be done
Hi there, we develop online HIIT programs for all levels. We have a 6 week beginner, 12 week advanced, 30 Day HIIT challenge, Abs, Cardio and 3 week program for kids. Our videos are silent other than timer beeps which makes them enjoyable to follow with your own music
Exercises That Burn 500 Calories In 30 Minutes:1. Running:Running burns calories like no other exercise does. Results are observed within days of regular fast running sessions. You do not need any equipment for this. Or you can use a treadmill if desired.Run at a steady but fast pace (8mph) for 30 minutes, stopping only for 30 seconds
Hi,Currently there are many workouts available in market popularised by different fitness trainers and celebrities. However the essence of the HIIT is still relevant in all the intensity interval workouts.You can either choose multiple exercises and cardio as per your liking and make Tabata/ circuit
There is no such a thing as adaptation to HIIT.A specific protocol of HIIT performed at the same intensity will always burn similar amount of calories. You body doesn't adapt to it and burn less calories overtime.If you hit a plateau then keep you HIIT sessions the same but now decrease you calories. I don't know where your calories
I trained an amateur Grappler a few days ago who said he could only spare 15mins of actual workout time. I laughed and said you will wish you told me 5. We spent 5 mins on joint activation, warming up and a series of Jump squats to prime the CNS (read more about that
While there is no doubt that a lot of exercise and a good diet is probably the best thing to do, it is also of little doubt that nobody does the best thing unless they are forced to do such a thing. Now, another major problem with diet is that once you break the
A2AThere are many different forms of HIIT - and I'm sure that different people use completely different definitions, but essentially the name is a very accurate description. It is:High Intensity, Interval TrainingTo split this up a bit further:Interval Training is where you do an activity for a short period of time and
This is a circuit workout that I will be telling and not concentrating on one single body part. I have not included any weights in it. This is pure body weight upper body training but very very effective. This is workout schedule that I follow. (I am
First, We should understand what HIIT is.A form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods.As a training strategy, a set of any exercises with short rest periods can be regards as HIIT
First, cheers to your dedication to participate in an exercise routine. It will benefit you not only now but over your life, in extreme ways, if you make it a constant part of your everyday life.For everyone that doesn't know what HIIT is, it's high intensity interval training. For a beginner, this program gives
An investigation of 500 individuals at the Mollen Clinic, a preventive medication and wellbeing focus in Scottsdale, Arizona, found that 75 percent of the individuals who worked out in the morning did as such routinely, contrasted and simply a large portion of the evening exercisers and a fourth of
LISS is a predominately aerobic exercise utilizing the oxidative metabolic pathway, thus increasing your cardiovascular endurance. So if you would put a gun in my head, I would say LISS.HIIT tends to be predominately anaerobic utilizing the glycolytic pathway. For a healthy heart you should increase your heart rate every now and then. Also, HIIT will increase your VO2
What is the best time to do high intensity intervals when on a 3-times-per-week strength training program?
Running and biking are typically not considered HIIT if you are moving at a relatively constant pace. HIIT requires dynamic moves and a heart rate that fluctuates dramatically. This is an extremely effective method of training if done correctly. I
Training or exercising?(not many know the difference).Exercise, doesnt really matter, but training, 5 minutes warm up on bike, treadmill or cross trainer , then hiit for as long as itvtakes you to reach max heart rate. Two sets of leg exercises in rotation.
What is the best way to get my endurance back? Cardio? Weight training? CrossFit? Interval training? My endurance used to be quite exceptional, now it is exceptionally low.
Endurance is not as clear a concept as you may believe. There is muscle endurance and cardiovascular endurance. For muscle endurance use light weights and high repetition. For cardio, you have to consider two things: heart health and the specific activity you want to do. I remember reading one author describe his disappointment when he finished
I teach a few classes at my gym that do just that. We use dumbbells, barbells, and kettlebells. I use a boxing timer on phone throughout the hour. The timer is set for 45 second rounds, and 15 second breaks. So one round and one break is a minute even. The first is cardio, maybe jumping jacks. The
What is the optimal way to mix High Intensity Interval Training (HIIT) with Low Intensity Steady State (LISS) training for fat loss?
You should do separately for best effect, and do so tracking heart rate (especially for low intensity). I'll give a quick recap of what each one is:HIIT (High Intensity Interval Training) allows you to really push your cardio system, giving benefits of longer periods of fat burning post exercise and works to build muscle strength as well
Coffee - black. Interval training is short, there is no reason to need a pre-workout supplement. In my experience, no supplement makes a difference in actual interval performance. People will argue that you need pre, peri and post workout nutrition. But these arguments are mostly around keeping and
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OK.... Let me explain this all one more time. Most people toss around the term HIIT without any notion of what it really is.And... To the fellow who is an
The differences are that rest and work periods in Tabata are shorter compared to HIIT, and Tabata pushes the limit on the percentage of your maximum heart rate.The Tabata workout is one of the best known protocols for HIIT and consists of 7-8 repeats of 20 seconds at 170% of V̇O2max
While I am not a doctor I do have a degree in sports medicine and I have been researching workouts and healthy lifestyles for quite a while. The latest research I have come by seems to lean towards HIIT workouts being the best for you period.
The common misperception today among many people is exercise in the aerobic window, defined as activity 65-80% of the maximum heart rate (MHR), is the best way to burn fat per unit time, when this is simply not the case. Exercise at