High-Intensity Interval Training
So you need to drop a couple pounds, and you think that cardio is the best way to do it. To burn the fat, do you need to run for miles and miles? No! Not with high-intensity interval training (HIIT). With HIIT, you can burn just as many calories and just as much fat as standard steady-state cardio in way less time . In addition, research has shown that HIIT increases your metabolism for hours after you exercise, so you burn extra calories even when you aren’t moving.
The fundamental idea behind HIIT is to significantly improve performance in the least amount of time . In general, a HIIT session involves a warmup period, several short, maximum-intensity efforts separated by moderate recovery intervals, and a cooldown period. For the maximum-intensity periods, you should be exercising at about 90% energy level, and during the recovery periods you should be doing 50%-60%. Each session is amazingly intense and you will definitly want to use your cooldown period to help remove lactic acid and allow your heart to return to its normal rate.
By performing such an intense workout, you dont need to have a long HIIT session to burn a lot of calories. By doing the math, we can calculate that a 155 pound person would easily burn over 120 calories in a 10 minute HIIT session. In comparison, it would take the same person 30 minutes to burn the same amount of calories walking and 15 minutes if they were jogging. Additionally, an HIIT session increases the resting metabolic rate (RMR) for the following 24 hours due to excess post-exercise oxygen consumption, and may improve maximal oxygen consumption (VO2 max) more effectively than doing only traditional, long aerobic workouts. In English, HIIT causes the body to actively burn additional calories for 24 hours after exercising, even while resting.
For males who wish to improve their cardiovascular endurance without losing muscle mass, HIIT is also the answer. Several studies have shown that high-volue, low-intensity cardio causes an decrease in upper body muscle mass, where as high-intensity interval training much more effectively maintains muscle. This is why world record holding sprinter Usain Bolt is so buff while Kenenisa Bekele, the 10000 meter record holder, is so slender and feeble looking.
One is an Olympic Sprinter
The Other Runs Long Distance