Hiit /

INTERVAL TRAINING BY COREY S. TAYLOR

Interval training is a great way to not only tone your lower body but also condition and sculpt your FULL core, arms & back as well! If I were you I would develop an interval based sprint circuit on the track or treadmill; Sprint the straight aways and jog the curves up to 10 times! Or hit the treadmill, put on the highest incline (15.0) and walk (speed of 2.0 - 4.0) for 30 minutes. Grab some 5lb dumbbells & hit jabs for 60 seconds, after that hit the ground & plank for 45 seconds; Repeat 5 minutes then jog for 15 minutes; this routine would be great for toning the arms & dropping major weight. Remember, it's 80% diet & 20% gym!


WHAT IS HIIT BY COREY S. TAYLOR

"Your heart is beating sporadically, so hard you can feel it in your throat, you're sweating in places you've never even thought of, your body aches like you've just been hit by a mack truck, the strength you once had to lift yourself from the ground has left you, you're gasping for air, all that is left is your vision & your thoughts, there is silence and then, all of a sudden, there is a voice that bellows through the room as you gasp for air like a fish out of water and it says "Well Done"...no this isn't the final moments before you pass to the other side, this is just the after effects of a 30 minute HIIT session with your local trainer, and it's only Monday!"


My name is Corey S. Taylor with Fitness As A Lifestyle, LLC and I'm addicted to HIIT. HIIT is more than a new way to train, it's the future of fitness in which low to moderate intensity intervals are alternated with high intensity intervals.


HIIT can be applied to running or to exercises such as squatting. HIIT is considered to be much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat than ever before.


HIIT can be used with a few different goals in mind - to lose as much fat as possible while cutting or bulking, or to improve aerobic and anaerobic endurance as much as possible. Diet will mostly determine how these goals are achieved by manipulating calories and macro nutrient ratios.




30 MINUTES OF THIS VS 60 MINUTES OF THAT!


No Rest For Your MetabolisM

A 1996 study from Baylor College of Medicine (Houston, TX) reported that subjects who followed a HIIT workout on a stationary cycle burned significantly more calories during the 24 hours following the workout than those who cycled at a moderate steady-state intensity.


Lose 100 More Calories

In a study presented at the 2007 annual meeting of the American College of Sports Medicine by Florida State University (Tallahassee), researchers reported that subjects who performed HIIT burned almost 10 percent more calories during the 24 hours following exercise as compared to those who performed continuous steady-state exercise, despite the fact that the total calories burned during the workouts were the same. In addition to the increase in resting metabolism, research confirms that HIIT is effective at enhancing the metabolic machinery in muscle cells that promote fat burning and blunt fat production:


Fast Burning Muscle

The Laval University study that found a decrease in body fat with HIIT also discovered that the HIIT subjects' muscle fibers had significantly higher markers for fat oxidation (fat burning) than those in the continuous steady-state exercise group.


Decrease Your Fat Enzymes

A study from the Norwegian University of Science and Technology (Trondheim), reported that subjects with metabolic syndrome who followed a 16-week HIIT program had a 100 percent greater decrease in content of the fat-producing enzyme fatty acid syntheses as compared to subjects who followed continuous moderate-intensity exercise, and yet another way that HIIT appears to work has to do with getting the fat to where it will be burned away for good.


Who Would Benefit The Most From An HIIT Regimen?

Someone looking to burn as much fat as possible during a cutting phase, someone looking to minimize fat gain during a bulking phase, or someone looking to increase aerobic and anaerobic endurance significantly would all benefit greatly from a HIIT regimen. Athletes who participate in a sport where the intensity varies constantly will benefit greatly as well. HIIT simulates a sport like basketball or soccer very well in that low to moderate intensity is constantly alternated with high intensity.


What Kind Of Results Can You Expect From HIIT?

HIIT will accomplish two goals: it will help accelerate fat loss and improve aerobic and anaerobic endurance. HIIT will most likely produce very fast results in a short period of time which is why it has been gaining popularity ever since it was introduced to the bodybuilding community. Nobody can promise any specific results but it is feasible that after an 8-week cycle of HIIT combined with weight training, you and those around you will be able to notice a significant change to your body. Athletes will be able to perform better in their given sport and will outperform others toward the end of games when everyone else is getting tired.


HIIT It Right

To prevent injury, start HIIT sessions with a good warm-up and end them with a proper cool-down. Also, because you are going to burn a lot of calories in a short amount of time and may be prone to cramping, make sure you constantly keep yourself hydrated. Drink lots of water before, during and after the session. I do HIIT year round to keep my strength up and my body fat low, it's the major reason my clients are able to achieve their weight loss goals faster and the main reason the athletes I work with always return to their respected sport faster, quicker, stronger & better conditioned, if you want MORE result's in LESS time, you need HIIT! For some quick at-home HIIT circuits or more challenging gym oriented HIIT circuits click on the meal plans and workouts tab or check out my Instagram @FitnessAsALifestyleLLC!



References:

Boutcher, S. H. et al. The effect of high intensity intermittent exercise training on autonomic response of premenopausal women. Medicine & Science in Sports & Exercise 39(5 suppl):S165, 2007.

Gorostiaga, E. M., et al. Uniqueness of interval and continuous training at the same maintained exercise intensity. European Journal of Applied Physiology 63(2):101-107, 1991.

King, J. W. A comparison of the effects of interval training vs. continuous training on weight loss and body composition in obese pre-menopausal women (thesis). East Tennessee State University, 2001.

Meuret, J. R., et al. A comparison of the effects of continuous aerobic, intermittent aerobic, and resistance exercise on resting metabolic rate at 12 and 21 hours post-exercise. Medicine & Science in Sports & Exercise 39(5 suppl):S247, 2007.

Paton, C. D., et al. Effects of low- vs. high-cadence interval training on cycling performance. Journal of Strength and Conditioning Research 23(6): 1758-1763, 2009.

Smith, A. E., et al. Effects of B-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial. Journal of the International Society of Sports Nutrition 6:5, 2009.

Talanian, J. L., et al. Exercise training increases sarcolemmal and mitochondrial fatty acid transport proteins in human skeletal muscle. Am J Physiol Endocrinol Metab IN press, 2010.

Talanian, J. L., et al. Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. Journal of Applied Physiology 102(4):1439-1447, 2007.

Tjonna, A. E., et al. Superior cardiovascular effect of interval training versus moderate exercise in patients with metabolic syndrome. Medicine & Science in Sports & Exercise 39(5 suppl):S112, 2007.

Trapp, E. G. and Boutcher, S. Metabolic response of trained and untrained women during high-intensity intermittent cycle exercise. Am J Physiol Regul Integr Comp Physiol. 2007 Dec;293(6):R2370-5.

Treuth, M. S., et al. Effects of exercise intensity on 24-h energy expenditure and substrate oxidation. Medicine & Science in Sports & Exercise 28(9):1138-1143, 1996.