Cardio Training Programs and High Intensity Interval Training
Still have that unwanted extra “padding” from the holidays? Are you still enduring the never-ending torture on the cardio machines just to destroy those extra layers of unwanted flab?
Well, here’s great news for you. A high intensity interval cardio training program is a very effective way to burn body fat, increase speed and VO2 max – the body’s maximum capacity to transport and use oxygen when doing an incremental exercise which can tell how physically fit a person is and to determine his ability and endurance.
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And best of all, High Intensity Interval Training (HIIT) can only take about 10 to 20 minutes. When you do a cardiovascular session for the same duration and at the same speed, your body can adapt to what we call the ‘steady state’. It conserves your energy instead of using them to full capacity. But when you do a High Intensity Interval Training, your body does not allow the steady state to be met: thus, allowing you to burn more calories for a short time. Biking or running to lose weight will be more effective with interval training.
HIIT raises your performance level by increasing your heart rate and metabolism after the exercise. According to Laval University, HIIT burns body fat nine times more than the usual way of training. It is advisable for beginners to change their intensity to the lowest level possible because this kind of training is very brutal. But for an intermediate to advanced trained, the goal of HIIT is to increase the muscle mass and burn body fat. You can also try plyometric training exercises.
You may ask your doctor for advice before you begin with this training. Always ensure a protein and a carbohydrate drink after the workout to help with the recovery of your muscles and to keep your nitrogen balance positive. To get your beats per minute (bpm) or your rate during a HIIT session, multiply your maximum rate by a high percentage.