So basically, work in the 80% zone on a chosen activity for, say, 30, 60, or 90 seconds, rest for twice as long, then start on the next set. But you absolutely don’t need a fancy gym, workout plan, or even any equipment at all-just find an activity that gets your heart rate up, and then apply the HIIT format to it.Ī good place to start for beginners is with a 1:2 ratio of work to rest. If you’re taking a group fitness class or, they’ll time your sets and rest periods and guide you as you go. “The rules of HIIT are pretty simple: work hard in the HR zones, rest, then work really hard again,” says Sulaver.
#The new high intensity training vs living longer stronger how to
Now that you know the basics, here’s how to make sure your workout is HIITing the right note. “The rest periods are needed to prep the body and enable it to truly perform at its max during the high-intensity spurts,” she adds. “When the body works to adapt from the anaerobic (high-intensity) period to the low-intensity recovery period in HIIT, this workload results in high caloric expenditure, which can lead to fat loss,” explains Cohen. Recovering before the next interval is essential, and here’s the reason why: Forcing your body to repeatedly acclimate between two very different states provides excellent cardio conditioning. What might not spring to mind when you think about high-intensity interval training? But here’s the drill with HIIT: Rest periods between each set are an essential part of the workout-if you don’t take time to recover, you’re not doing it properly. Taking breaks to rest is also a defining element of HIIT.
Studies have shown that high-intensity cardio -the kind that leaves you out of breath-raises your metabolic rate to the point where you continue to burn calories even after the session ends- as much as six to fifteen percent more. And HIIT will help you burn more calories both during and after your workout thanks to post-exercise exercise oxygen consumption, or EPOC. Sound like a lot of work? That’s the idea: Working harder = higher oxygen intake = greater calorie burn. “Work intervals during a HIIT session should be, again 80-90% of your MHR (220-age x 80%) To help gauge whether you’re working hard enough, fitness pros use a PRE, perceived rate of exertion, that describe effort levels on a spectrum of 1 to 10, with 10 being a level of intensity that is to difficult. This level of intensity takes a little getting used to. It’ll improve your endurance, it will complement your strength development, and it’ll help you get shredded,” he says. HIIT routines that involve bodyweight work or added weight, such as kettlebells, medicine balls, or dumbbells, will tone your muscles while spiking your heart rate. But, he adds, “more intense exercise burns more fat,” and that's part of the reason HIIT is so popular.Īnd compared to many other cardio, HIIT can be a more effective way of getting shredded. “All exercise helps burn fat by burning calories,” says fitness expert and celebrity trainer. Numerous studies have shown that working at this level is key when it comes to boosting endurance, increasing, regulating insulin levels, and losing body fat. It’s the opposite of going for a long run where you ration your energy in order to sustain the activity for longer. That’s why they’re short-anywhere from 20 to 90 seconds, typically. In order to qualify as true HIIT, you’ll need to keep your heart rate between 80%-90% of your MHR. The whole point of high-intensity training is to kick up the intensityof your cardio. HIIT is a session arranged as short bursts of very hard work. Intensity is key-obviously-which means you really have to work. Here, fitness pros share the must-know HIIT facts so you can torch calories, burn fat, and build muscle effectively. Good news: We're going to help you read between the letters.
The truth is that HIIT can be an incredibly effective way to work out and see the body composition and fitness results you want, but you need to do it right. There's also a lot of misinformation about HIIT out there that might lead you to believe that you're going to get the shredded results you want without putting in the necessary work.
In fact, HIIT refers to a very specific and particular type of training, and it's possible to do interval training, or high-intensity training, without actually doing a real HIIT workout. There's a lot more to high intensity interval training (hereafter referred to as HIIT) than its name alone suggests. Beyond those basics, you know that it's intense, you do a variety of moves in intervals, and it's training. You probably associate it with sweating, panting, and- lots of burpees. If you work out, or if you talk to people who work out, you should be familiar with high intensity interval training. High Intensity Interval Training: What Is HIIT, And How Do You Know If You're Doing It?
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