High Intensity Interval Training, or HIIT, works really well instead of steady state aerobics to increase your metabolism and get your body revving to burn fat all day long. So, instead of walking or running on a treadmill at the same pace for 30 minutes, you'd walk(or jog) two minutes then run(or sprint) for a minute or two, then walk(or jog) again. Alternate between high and low intensity. You can do the same on an exercise bike, elliptical machine, cardio rower or whatever activity you choose. This works extremely well for fat loss!
If you extend your time your intensity cannot be kept high due to your need of energy conservation. You want to keep it to the standard of 12-15 minutes. That way your intensity can be maxed out since you know you will only have the short period. Less is more. Your goal on HIIT training is NOT to burn "X" amount of calories, but instead get your metabolism going as fast as possible to burn calories at a higher rate 24hours a day.
Performing steady state cardio after or before HIIT is definitely NOT recommended since this type of training actually teaches your body how to store fat more efficiently.
Conventional cardio performed on equipment (bike, stepper, rower, elliptical, etc.) consists of thirty to forty-five minutes of an even-paced activity. The participant seeks out by, calculation or a heart monitor, his or her preferred heart rate and goes for the chosen duration. The goal is to burn calories (and, hopefully fat) as well as develop the efficiency of the heart and lungs. The activity raises the metabolism and calorie burning continues for an extended period of time throughout the day. It works to a degree. Beats the couch, TV, and a bag of chips by a mile. However, the monotony, non-creativity, invested time and scramble for equipment takes its toll on most everyone. It is a waste of time!
When you do a cardio session at the same pace the whole time, your body goes into what is called a "steady state". This means that your body has adjusted itself to the speed you are going and tries hard to conserve energy (calories). You will be able to avoid this and burn more calories and FAT by doing the interval training.
Here's to being productive:
Short blasts of high intensity cardio snaps the trainee out of the adaptive "steady state" the body wisely seeks to conserve energy (calories) when practicing the same pace, low intensity, long duration protocol of ordinary aerobics. Tricks are in order. The metabolism reaches a more heightened state for a longer period of time after high intensity intervals, assuring the performer of continued fat burning effects. Cardiovascular conditioning is achieved much sooner according to studying physicians.
When it comes to the heart rate question— whether to stay lower or higher — this is your answer. At a lower % of max heart rate (65%), a larger percentage of calories burned come from fat than at a higher heart rate (75-85%). HOWEVER, despite the percentages, you will burn more total calories and therefore more total fat calories at a higher heart rate.
The key to developing the cardiovascular system without an unacceptable loss of strength, speed, and power is interval training. Interval training mixes bouts of work and rest in timed intervals.
Interval training need not be so structured or formal. One example would be to sprint between one set of telephone poles and jog between the next set alternating in this manner for the duration of a run. Creativity is welcome as you feel your way around the intervals. Vary the load intensity and rest intervals according to your moods and needs.
The general rule about interval training is that if you feel like you can do more at the end you have done it wrong. You need to fully exert yourself to your utmost. This is not where you get off the nice machine, grab your book, and go on with your day. After interval training you feel as if you just got hit by a Mack truck, but the results will astound you. After a while you will love performing interval training and look forward to it.
Examples are:
All intervals are for either 12-15 min. unless otherwise specified.
On the Concept 2 Rower(C2):
1. 12- 250 meter(m) sprints with a 1 min. rest in between
2. 30/30- 30s sprint followed by a 30s rest for 12-15 min. total
3. 250m, 500m, 250m, 500m
4. 1 min. of rowing followed by a 1 minute of rest for 12-15 min. total
On the StairMaster:
1. 30/30
2. 1:1- 1 min. fast and 1 min. slow
3. 8-12 Quarter mile sprints with a 30s-60s rest in between
4. 6 Half mile sprints with a 1 min. rest in between
Guerrilla Cardio(Spinting):
Time Involved: 12 minutes total effort (20 seconds working/ 10 seconds resting)
Machine or Method: On treadmill, stairs or outdoor streets
The working period is a all-out/non-stop sprint followed by the rest period which is a non-working rest. The rest is you actually standing in place, not moving and catching your breath for the quick 10 seconds either on the sides of the treadmill as the tread still moves beneath you or simply stopping if you perform this outdoors(or on an indoor track).
Process:
Minutes 1-4:
Warm-up @ 50% of perceived maximum sprint effort followed by:
Minute 5:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds
Minute 6:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds
Minute 7:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds
Minute 8:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds
Minutes 9-12:
Cool-down @ 50% of perceived maximum sprint effort (same as warm-up)
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