High Intensity Cardio Training

 

High Intensity Training

 

HITT Cardio can be performed using a treadmill, rower, jogging/running, elliptical or a stationary bike.

High Intensity Training is a form of cardiovascular exercise that will push you out of your normal comfort zone and allow you to get the most of your exercise routine.  It is performed at such an intense level that your body will continue to burn energy all day long in an effort to recuperate from the beating it took during your workout.  So, basically, this translates to burning more calories while  you sit in front of the television for an hour than you would spending that same hour on the treadmill at a pace that falls within your comfort zone.

The benefits of High Intensity Training are plenty.  First and foremost, your exercise efforts will be much more compact, and yield higher results.  You will work out at a high intensity and be very exhausted afterward, yes, but you can spend the rest of the day as you normally would, while reaping the benefits of a long workout.  Conceivably, you can burn up to nine times more fat in a day than you would with regular comfort zone workouts.  You spend less time working out, so that time can be put to other productive and high priority activities, such as time with your family and friends.

With longer, slower paced workouts, you could actually be counterproductive because your body will begin to destroy some of the muscle mass you are working so hard to build, and burn it as energy.  This is caused by two different types of muscle fibers that your body holds, known as fast and slow twitch muscle fibers.  Slow twitch fibers work best with slower and steadier workouts; whereas, fast twitch fibers are more compatible with the short, jam packed workouts.  These workouts will have a large impact on your body shape throughout your exercise goals.

Perhaps an overlooked benefit to High Intensity Training is the fact that it can be combined with an increased calorie diet to help you gain muscle without adding as much fat as you would with other workouts.  Is this enough to convince you that this form of training is the way to go? 

How do you do the High Intensity Training?  Well, of course there is not one magic method to High Intensity Training, so here are a couple different ways for you to accomplish this in your workout routines.  One way involves pushing yourself all out, and allowing adequate resting periods.  The other way is to do the same exercises where you push yourself further than you usually do, for longer periods of time at a decreased intensity than full force. 

For the first option, warm up in your comfort zone for a good five minutes, work full force for 30-45 seconds, and then walk or jog for two minutes of recovery. Do this 6 to 10 times, and call the workout done.  Cool down, and relax.

The second option requires the same five minute warm up, and then you sprint at about 80% of your maximum capacity, for 90 seconds to 2 minutes.  Work for a shorter recovery period of between one to two minutes, and you may find yours to be shorter since you are not working out at the high intensity as the first option.

 

Here’s A High Intensity Training Workout You Can Follow

 

                     High Intensity ( Sprint ) |  Interval (Moderate Pace) |  Number Of Sets

Week 1-2             30 seconds                                  90 seconds                        5/6

Week 3                 30 seconds                                 60 seconds                          6

Week 4                30 seconds                                  60 seconds                          7

Week 5                30 seconds                                 45 seconds                           8

Week 6                30 seconds                                  45 seconds                          10

Week 7                 45 seconds                                 90 seconds                         11

Week 8                45 seconds                                  90 seconds                         12

Getting High Intensity Training into your routine is a simpler process than you may think.  But, before you rush off to start your first one, you should factor in that due to the nature of the intensity in these workouts, these should never be done more than 2 or 3 days a week.  If you can, you should do these workouts on the days off from your weight and other strength training workouts.  However, if your schedule does not allow for the workouts to be done on resting days, you should definitely take the time to separate your workouts so that you can dedicate the appropriate energy and focus to each workout, and rest well in between.

While High Intensity Training is definitely hard work, and pays off for some, you should recognize that it is not for everyone.  If at any time you feel that you cannot continue with the program, revert to regular training, and relax.  Some form of training is better than no training at all, and you need to stay healthy.  Good luck!