Gaming Desk,Gaming Table Pc Desk,Table Gaming Pc,Gaming Desk Adjustable Shaoxing contuo Transmission Technology Co.,Ltd , https://www.contuodesk.com
High-intensity intermittent aerobic training hiit (with training program)
High-intensity interval training (HIIT) is revolutionizing traditional aerobic workouts. If you're looking to reduce fat without losing muscle and want to save time, HIIT is the perfect choice. This type of training involves short bursts of intense exercise followed by brief recovery periods, allowing you to achieve remarkable results in less time than conventional methods.
Less is more
When it comes to exercises you genuinely enjoy, like aerobic training, many people wonder how long it takes for their body to start burning stored fat. While there's a lot of literature on fat burning, the truth is that things are changing. Recent studies show that shorter aerobic sessions can actually burn more fat than longer ones. Imagine being able to burn more fat while preserving your muscles—this is not just a dream but a proven reality.
HIIT is an effective method for rapid fat loss. When you perform HIIT, your workout is shorter, yet the results are often superior to those achieved through steady-state cardio. The intensity of HIIT ensures that your body works harder, leading to greater calorie burn both during and after the session. You don't need to monitor your heart rate as closely; instead, focus on pushing yourself during each interval and taking short breaks in between.
Burn it! Fat!
Traditionally, advice has suggested maintaining a heart rate of 66-70% of your maximum during aerobic exercise to burn fat effectively. While low-intensity training is indeed effective, HIIT offers a more efficient alternative. During HIIT, you aim for a heart rate of around 90% of your maximum, followed by short rest periods. Early research suggested that this approach disrupts the body's stable state, making it an excellent strategy for weight loss.
In the fitness community, there's always a debate about how long one should be on the treadmill. However, data now shows that HIIT is the most effective way to lose weight, even though it takes less time. One study compared two groups: one following a 15-week HIIT plan and another doing a 20-week regular training program. While the control group burned more calories, the HIIT group lost more fat. Another study from 2001 showed similar results, with the HIIT group reducing body fat by 2%, while the regular training group saw no change.
A recent Australian study found that women who followed a 20-minute HIIT plan, including 8-second sprints and 12-second rests, burned six times more body fat than those doing 40 minutes of steady-state cardio at 60% of their maximum heart rate.
Why does HIIT burn more fat?
There are several reasons why HIIT burns more fat, but the primary factor is its impact on metabolism. A 1996 study showed that HIIT increases metabolism, leading to more calories burned within 24 hours compared to traditional training. Because HIIT pushes your body to its limits, it requires more energy to recover, resulting in additional calorie burn post-workout. In a 2001 study, participants in the HIIT group burned 100 more calories in 24 hours after their session.
Another study highlighted that individuals performing HIIT burned nearly 10% more calories 24 hours after their workout. It also confirmed that HIIT boosts the body’s ability to burn fat and increases metabolism. Additionally, research has shown that people following HIIT programs have a higher capacity to burn fat in their muscle cells compared to those using traditional methods.
How to schedule your HIIT training
To maximize fat burning, perform HIIT after weight training or before breakfast in the morning. At these times, your body’s glycogen stores are depleted, so it uses fat as an energy source.
Protect muscle
If you do HIIT in the morning, drink about 10 grams of whey protein or 6-10 grams of whey protein mixed with amino acids. This helps ensure your body uses fat for energy rather than breaking down muscle tissue.
Correctly supplement nutrition
Caffeine and carnitine can help boost fat burning during your workout. Before exercising, consume 200-400 mg of caffeine plus 1.5-3 grams of carnitine.
Training plan and time
Warm up for 2-3 minutes
Sprint for 10 seconds
Walk slowly for 20 seconds
Sprint for 10 seconds
Walk slowly for 20 seconds
Sprint for 10 seconds
Walk slowly for 20 seconds
Repeat this cycle until the total exercise time is 14 minutes
Take a slow walk (rest) for 2-3 minutes
Total exercise time: 18-20 minutes