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Learn How To Lose Fat and Get Lean With High Intensity Interval Training
Ready to be as fit as a fiddle and lean as a… uh lobster? OK, so you’re ready for HIIT or High Intensity Interval Training. It’s what all slim jims do to get fit and super slim. The good news is that you get the benefits of this type of training in just 20 minutes; the bad news is that it’s hard work!
This type of training consists of short bursts of intense activity followed by longer recovery periods of steady activity. To get the real benefits from this method, it’s important that you can push yourself beyond your upper aerobic system, into your anaerobic system. Diving into your anaerobic system means working at 80-90% of your maximum heart rate (MHR). A rough way to calculate your MHR is to reduce your age by 220 years. Mine would therefore be 220-21 (ahem) = 199 beats per minute (bpm). So the range for a 21 year old would be 159-179 bpm.
Great if you have a heart rate monitor, it makes it easy to see how hard you are working, but if you don’t have a heart rate monitor, you have to rely on your own perceived amount of effort. The RPE (rating of perceived exertion) scale is used for this with 0 to zen as the state of meditation and 10 to hell for leather. You should aim to be 8-9 here. Easy to cheat this way but really what would be the point? As Mrs. Lund (my former math teacher) used to say, “You’re just doing it wrong!” she was right. I suck at math now. You’ll know when you’ve reached your maximum effort because the telltale muscle burn will kick in.
So, to review the benefits before you decide to opt out after reading about muscle burning: If you do HIIT training, you will:
1. Burn more calories during and after the workout because it takes your body longer to recover.
2. Get metabolic adaptations that allow you to use more fat for fuel
3. Improve Stamina Levels
4. Slim down
5. Limit muscle loss (which often happens during steady-state cardio training)
6. Feel more energetic
7. Save time
Try this 20 minute interval to start. If you’re new to this type of exercise, it’s best to keep the recovery periods fairly long. Do this program three times over the next week, then start decreasing recovery times by 1 min each week. This applies to any type of cardio workout – running, elliptical, rowing, etc.
Warm-up: 5 minutes at 60-70% MHR or 6-7 RPE
Interval: 1 min at 80-90% MHR or 8-9 RPE
Recovery: 4 minutes at 60-70% MHR or 6-7 RPE
Repeat interval and recovery again
Cooling: 5 minutes at 60-70% MRH or 6-7 RPE
I would like to know how you are doing. Let me know.
“It’s a deep burn!” Name the film and the actor…
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