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    WEEK FORTY :: What Is The Best HIIT Workout?

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    TOPIC: What Is The Best HIIT Workout?

    For the week of: 07/03 - 07/09
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    High Intensity Interval Training (HIIT) has become a popular way to burn more fat. It's a training method that has been effective for many people.

    What is the best HIIT workout? Be specific.

    Who would benefit the most from a HIIT regimen?

    What kind of results can you expect from HIIT?

    How does HIIT compare to other training methods?

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    WEEK FORTY :: What Is The Best HIIT Workout?
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    TOPIC: What Is The Best HIIT Workout?

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    Best HIIT workout is:
    3 minutes warm-up
    1 minute at 60% (MHR)
    1 minute at 70% (MHR)
    1 minute at 80% (MHR)
    1 minute at 90% (MHR)
    1 minute at 60% (MHR)
    1 minute at 70% (MHR)
    1 minute at 80% (MHR)
    1 minute at 90% (MHR)
    30 seconds at 60% (MHR)
    30 seconds at 70% (MHR)
    30 seconds at 80% (MHR)
    30 seconds at 90% (MHR)
    2 minute cool down at 6o% (MHR)

    Who would benefit the most from a HIIT regimen?
    The great benefit of HIIT is that the low intensity walking bouts that separate the high intensity
    Bouts allow for a much greater power output and caloric expenditure, providing much more “value for time”.
    Depending on the intensity of the session, it may be possible to burn the same number of calories in a HIIT session
    As a walking/cycling session many times longer in duration.
    It for people how find it hard to run for a long duration. Cause they start to feel a burning sensation caused by lactic acid
    Buildup due to long duration of high intensity aerobics. Lactic acid buildup is not common with HIIT

    What kind of results can you expect from HIIT?
    Your expected lose more body fat than old lone hour less aerobics In short, the HIIT group got 9 times more
    Fat-loss benefit for every calorie burned exercising.

    How does HIIT compare to other training method?
    It has a higher fat burning than any other methods
    It takes less time and easily fit in any day
    Has less chance of lactic acid buildup
    Wont lose muscle mass.
    Last edited by sweetipod; 07-08-2006 at 10:30 PM.
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    TOPIC: What Is The Best HIIT Workout?


    High Intensity Interval Training (HIIT) has become a popular way to burn more fat. It's a training method that has been effective for many people…………
    HIIT Defined : HIIT or High Intensity Interval Training is a form of cardio. The explanation is really in the title: it involves intervals of varying intensities, with some of those intensities quite high.


    Lets take a look at the best HIIT workouts :

    Simply put, HIIT is based around this concept: Go fast then go slow. Repeat

    You can perform HIIT routines on pretty much any machine you want like a treadmill, elliptical machine, cycling machine, or apply it to almost any sport (swimming, cycling, running).

    Sample HIIT routine using sprinting
    Start with 5 minute stretching and warm up
    Slow jog 15 Seconds, Sprint 20 Seconds, Slow jog 10 Seconds, Rest 20 Seconds
    Repeat 4-8 Times
    Or
    Slow jog15 Seconds, Sprint 15 Seconds, Slow jog 10 Seconds, Sprint 10 Seconds, Slow jog 5 Seconds ,Rest 30 Seconds
    Repeat 4-8 Times
    Try to keep the bursts of speed at around 80%-90% of max effort.

    Sample HIIT routine using a cycle
    Stretch and warm up 5 min
    Cycle at 20% of max speed 10 Seconds, 40% of max speed 10 Seconds, 50% of max speed 10 Seconds, 80% of max speed 20 Seconds, 20% of max speed 10 Seconds, Rest 20 Seconds
    Repeat 4 to 8 times
    OR
    Cycle at 20% of max speed 10 Seconds, 50% of max speed 20 Seconds, 80% of max speed 30 Seconds, 20% of max speed 10 Seconds, Rest 30 Seconds
    Repeat 4 to 8 times

    Sample HIIT routine using a jump rope
    Stretch and warm up 5 min
    Skips at 50% of max rate 30 Seconds, Skips at 90% of max rate 180 Seconds, Skips at 50% max rate 10 Seconds, Rest 45 Seconds
    Repeat 4 to 8 times

    Who would benefit the most from a HIIT regimen?
    IMPORTANT {* Is HIIT for everyone?

    This type of training is very intense and should be cleared by your doctor before you begin. Make sure that you have a protein (preferably whey) and a carbohydrate drink after this type of training to keep your nitrogen balance 'positive' and to help with recovery.}
    HIIT: High Intensity Interval Training is the greatest way to burn fat by doing LESS cardio! HIIT is a VERY effective training technique used to decrease body fat, increase speed, and best of all: It requires 20 minutes of your time to workout!
    This is ideal for
    • People with little time to devote to workouts.
    • People who are already into aerobics exercising - HIIT would allow for more intense workouts and in less time.
    • Bodybuilders who are cutting down after a bulking phase.
    • Athletes of all genres, who have to stay lean and fat free for their sport can incorporate HIIT into their routines.
    • People who want to break a fat loss plateau can use HIIT


    What kind of results can you expect from HIIT?
    ANSWER: Mind Blowing Fat Loss Results, if combined with the right diet and rest routines.
    Suggested Frequency of using the HIIT routines
    For beginners : 2 to 3 days a week
    For intermediates: 3 to 4 days a week
    For advanced trainers : 4 to 6 days a week

    How does HIIT compare to other training methods?
    HIIT burns more fat. The idea behind HIIT, is that it targets certain energy-producing systems in the body. When you do a 1:1 - 1:3 rest-to-activity ratio, you activate the oxidative system of the body - or the fat-burning system.

    Energy for workouts comes from calories created by breaking down nutrients in your body. For most exercise, the primary source of these calories is carbohydrates. The source of these calories is determined by the bioenergetic system of your body in use, and that depends on the level/duration of the activity in question.

    The oxidative (fat burning) system is used primarily for extremely low intensity activity (your day-to-day routine) and once your carbohydrate stores become limited. When you do HIIT with a 1:1 - 1:3 ratio, your system is shocked, in a manner of speaking, into using the fat-burning energy system BEFORE the carbohydrate energy system. This means you're burning fat right-off-the-bat, whereas otherwise you'd have to exercise for 20 minutes before you really started burning any significant amount of fat.

    Of course, HIIT can also be used to target other systems with different rest-to-activity ratios, but the lower the ratio, the more you're targetting fat burning.

    One of the major advantages to HIIT is that you can burn fat without burning much muscle, so it's ideal for cutting and general weight loss - whereas with long-endurance workouts (which is what you'd normally do for weight loss if not HIIT) you tend to burn more muscle as your body cannot liberate carbs/fats quickly enough (so it must burn muscle protein for calories).
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    Arrow Hiit Me Harder

    Hiit Me Harder
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    HIIT Training

    HIIT Training is, in my opinion, the cardiovascular equivalent of lifting weights. What I mean by that is that much like weight training, HIIT allows for maximum exertion for a short period followed by a rest interval. For an example workout, see the following routine I use after my weight workouts.
    (treadmill/track running)
    2 min moderate jogging warmup
    1 min extremely fast running (11-12 mph)
    1 min fast jogging (6-7 mph)
    1 min very fast running (10-11)
    1 min jogging (I'm usually winded down to 6 mph here)
    1 min fast running (9-10)
    1 min jogging (6)
    1 min running (8-9 mph)
    1 min jogging (6)
    15 sec extremely fast running (11-12)
    15 sec fast running (9-10)
    30 sec jogging (6)
    2 min brisk walk/slow-to-moderate jog (3-6 mph)

    By alternating periods of high intensity work with rest periods (also known as "active recovery") one can burn many more calories than a constant level of exertion. Further, depending on the level of intensity, this type of cardio workout can produce the same metabolic effects as weight training; i.e. fat burning and energy expenditure for up to 24 hours. In my opinion, it is easiest to perform HIIT sessions on a treadmill or a stationary bike. These machines usually have timers or counters which allow one to time the intervals exactly and feature adjustable speeds. If one is running or biking out in the real world, it's hard to just choose where there will and will not be a hill- on a machine, this problem is solved. My personal preference is the treadmill, but I have had good results on elliptical trainers, too. An individual looking to minimize stress on the knees could invest his or her time on an elliptical trainer or a rowing machine as well.

    HIIT can be for anyone. It can be used to condition one's speed and agility, as athletes have used it, or it can be used to lose fat, like I prefer to use it. I believe that, because it is of such a short duration, HIIT is a better option than extended cardio workouts in terms of preserving muscle mass. Also, it has functioned well as a post-weight training cardio drill to really blast myself after I'm already drained. My preference is to use it like other cardio drills; in the morning and post-workout, however on days when I do only cardio (usually my Sunday morning workout) I like to start off with an HIIT session on the treadmill before hitting the rowing machines or the bike.

    HIIT, however, is very strenuous when done properly. For this reason, I would suggest that only intermediate level athletes use it initially. Beginners and the very obese or those with specific pathologies (joint problems, disorders, etc) would more likely be better suited by a combination of moderate volume weight training and low-intensity cardio such as walking, steady jogging, biking and swimming.

    HIIT does deliver results, however. For bodybuilders looking to avoid prolonged sessions of cardio, an excellent plan could be to perform a 15 min HIIT session upon waking, another 15 min session post-workout and a 10-20 min walk at some point throughout the day. This is the cardio plan I've used and I can only speak practically in saying that I feel much better than mindless hours of jogging and biking. Regardless of your nature, bodybuilder, model or just an average Joe, consider the difference in appearance between a sprinter (google Ben Johnson and check out his sinews) and a marathon runner. HIIT is much closer in nature to sprinting. Obviously Mr. Johnson lifted weights in addition to his sprint-training, but it seems logical to assert that a combination of resistance training with HIIT could produce vastly superior results (at least in terms of overall appearance and calibre of physique) than straight-up cardio. On an interesting side note, unique to sprinting is the powerful involvement of the hamstrings. For bodybuilders looking for superior development of the leg biceps, check out some sprinter's legs and note the sheer bulk! This is because the hamstrings, a powerful fast-twitch muscle group, are used extensively in the short bursts of intense hip extension unique to sprinting. I've used HIIT alternating all-out sprints and rest on a running track and have seen considerable development of my leg biceps in relation to their progress when all I did were the traditional 4 sets of 10 leg curls and a couple romanian deadlifts.

    In comparison to other forms of cardiovascular training, HIIT is much more intense. But it is also much shorter in duration. It can elevate the metabolism much more dramatically than the generic hour long jog or bike ride and can burn fat with equal if not superior efficiency. Further, because of the manner in which it mirrors weight-training, it can provide benefits in one's ability to recover between intense sets of resistence training. However, like all forms of training, it has its downfalls. It is called High Intensity for a reason- it is intense! For this reason it could be considered a tad advanced for most beginners. However, if a trainee can jog or bike steadily for at least 45 minutes to an hour, he or she could comfortably begin performing some short HIIT sessions and work up towards his or her goal.
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    Here's what I think about HIIT.
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    What Is The Best HIIT Workout?





    INTRO


    HIIT training is used by many athletes. From track stars to amateur athletes to people that are trying to stay fit. HIIT training. People use this training method to loose fat. It can be added into any workout routine. Even if your goal is not to loose fat, but to mix up your cardio routine HIIT training can provide an excellent way for that.


    So what is HIIT? It stands for High Intensity Interval Training. In layman’s terms it means going fast and then going slow. It can be done outdoors on the track, while playing a sport such as soccer or on a treadmill or bike at home. The concept is to get your heart rate up for a certain amount of time. Then followed by an interval of slowing down or cooling off Id you will. This will speed up the metabolism and it will burn a lot more calories than conventional jogging or ‘slow cardio’. HIIT training is perfect for those that are starting out and want to loose body fat or for those that are bored with their workouts and want something new and exciting to change things up but still do cardio.




    What is the bets HIIT workout? Be specific.



    I like to keep things simple. A HIIT workout can consist of anything. All you have to do is have a certain interval at which you perform 90-100% of max effort. After that interval you try to cool off and then repeat after a certain set time. You do this for the set time and that’s basically the whole cardio workout. Here is an example of a routine for beginners, intermediate and advanced.


    These routines are the very basic of what HIIT has to offer. Remember that you can do this at home on a treadmill or on a stationary bike. Also if you enjoy a particular sport, such as soccer you can grab a ball and spring off from one side to the other and make a shot and then jog back and repeat. That way you will be able to improve your handling skills and also get a good cardio workout and most importantly burn calories for a shorter amount of time with the explosive movements.




    Beginners

    1-2 days a week
    Sprint for 30 seconds (remember the 90-100% max effort)
    Jog it off for 30 seconds
    Repeat 8-10 times



    Intermediate

    1-3 days a week
    Sprint for 40 seconds
    Jog it off for 20 seconds
    Repeat 8-10 times



    Advanced

    3-5 days a week
    Sprint for 30 seconds
    Jog it off/rest 15 seconds
    Repeat 10-12 times



    OR



    HIIT ROUTINE

    Sprint Walk
    70 SEC 2 MIN
    60 SEC 1 MIN
    40 SEC 100 SEC
    30 SEC 90 SEC
    30 SEC 90 SEC
    15 SEC 40 SEC
    15 SEC 40 SEC
    15 SEC 40 SEC
    15 SEC 45 SEC
    15 SEC 30 SEC
    10 SEC 30 SEC
    10 SEC 30 SEC
    10 SEC 30 SEC
    10 SEC 30 SEC



    Who would benefit the most from a HIIT regimen?



    FAT LOSS

    Fat loss is a benefit that comes from HIIT training. When you get your heart rate to an elevated level you will experience higher metabolism during and for hours after your workout. Also during your workout your body taps into the fat stores and you are burning fat during those explosive moments when you are performing HIIT. This is obviously one of the best, if not the best benefit.



    Increases Removal of Lactic Acid

    When lactic acid builds up it makes your body part sore. While performing HIIT you are helping your body remove lactic acid. So by performing those short and intense cardio sessions you are helping your body with the ability to deal with lactic acid. And that can help you in recovery from hitting the weights as well as your cardio session.



    Intense Workouts and Shorter Time

    I don’t know about you, but jogging for 45 minutes is not fun for me. I hate doing low impact cardio. It bores me out, I think about stopping and I don’t feel that energized after the workout. With HIIT you can be done in around 20 minutes. You can perform a good cardio session packed with intensity and that way you will save time and the after effects of working out and being energized will be maximized.



    Burning more Calories, Less Time

    When performing those intense sprints or what ever is that you chose to do your body is exploding. Your body uses way more calories than in regular cardio and that way you burn a lot of calories in a shorter time in which later, results as fat loss.



    ATP

    HIIT improves your ATP system. From all the explosive movements you will gain more raw power and explosiveness.




    What kind of results can you expect from HIIT?



    You can expect great amounts of fat loss. HIIT is a great way to burn off those extra pounds while having fun and not spending too much time. HIIT training will make your metabolism faster and that will stay for a few hours after so actually you will be burning more calories just from doing normal everyday activities. Expect fat loss and a better looking body for sure. “In research, HIIT has been shown to burn adipose tissue more effectively than low-intensity exercise—up to 50% more efficiently! In other words, HIIT speeds up your metabolism and keeps it revved up for some time after your workout.”*

    "A study at Laval University in Quebec, Canada found that HIIT cardio helped trainees loose nine (yes, 9!) times more fat than those who trained the traditional way (moderate speed for 20-60 minutes). Combine HIIT with your weight program and you boost your metabolism through the roof!"**


    Bodybuilders tend to forget about the cardio vascular training. Sure looking good and being with a low body fat is great, but if your heart is in trouble, it’s over. HIIT is an intense cardio session in which your body uses it’s heart at a way higher pace than normal cardio. This strengthens and conditions your heart. So along with the fat loss, HIIT can be very beneficial to your cardiovascular health.


    Along with cardiovascular health, muscle endurance is a factor that many athletes forget. By performing these explosive movements and keeping it up with only a few rests in between you will be pushing your body to the max. This will develop a higher muscle endurance that will eventually make HIIT easier, but it is also great for athletes that weight train. Higher muscle endurance means more power and more muscle. This is something we all can use.



    How does HIIT compare to other training methods?


    “In research, HIIT has been shown to burn adipose tissue more effectively than low-intensity exercise—up to 50% more efficiently!”* This is something that should get everybody’s attention. Think about it. HIIT is a shorter cardio workout and you get a lot of benefits including more calories burned and a faster metabolism for hours after that. The only draw back to conventional cardio is the intensity. You need to have the desire and energy to perform at 90-100% of your max. It might be hard getting into it, but after you should get adjusted.


    Comparing it to a low impact cardio is something that every one that is planning out a cardio routine. It’s simply smarter to do HIIT than regular low impact cardio. My personal advise would be to perform HIIT. If you want you could still have 1 or 2 low impact cardio workouts in your routine. Those can be saved for the days you want some variety or for the days that you are not truly energized for a HIIT session. But comparing them one on one, HIIT clearly takes it.


    Good Luck!







    BIBLIOGRAPHY

    http://www.musclemedia.com/training/hiit.asp*
    http://www.building-muscle101.com/lo...ht-weight.html
    http://en.wikipedia.org/wiki/HIIT
    http://www.askmen.com/sports/bodybui...tness_tip.html
    http://www.teenbodybuilding.com/justin6.htm**
    Last edited by bigcalves; 07-09-2006 at 09:21 PM.
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    Ho ho_124's Avatar
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    Ho_124's article for this week. Good luck to all
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    The one and only bigcalves's Avatar
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    Good Luck to everyone.

    PS: According to the due line, ho is 8 min late.
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    Originally Posted by bigcalves
    Good Luck to everyone.

    PS: According to the due line, ho is 8 min late.
    im not the only one late
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  18. #18
    The one and only bigcalves's Avatar
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    haha. u've had your close calls aussie
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