High intensity interval training, also known as HIIT training, is a newly popular form of cardiovascular exercise that combines alternating periods of intense effort with periods of moderate to low effort.
When performing HIIT training, the goal of the participant is to perform at maximal effort for a set amount of time and then rest for a set amount of time usually until your heart rate recovers.
The reason HIIT training works so well for losing fat is because HIIT training not only burns fat during the workout, but unlike steady state cardio exercise, HIIT training burns fat for up to 48 hours following the workout! This is commonly referred to as "the afterburn effect" .
- The "Afterburn" effect is triggered by working your body close to your VO2 Max, (the highest amount of oxygen consumed by your body during exercise.) It causes your body to continue consuming oxygen hours after the workout which therefore continues to burn fat.
-HIIT training maximizes both the aerobic (with oxygen) and anaerobic (without oxygen) systems of the body. Aerobic respiration requires oxygen to generate energy, but anaerobic does not.
- Some studies have shown that about 30 minutes of HIIT training 3 times a week produces the same improvement in anaerobic and aerobic capacity as 60 minutes of standard cardio 5 times a week.
The Science of High Intensity Interval Training
How To Calculate Your V02 Max
If you really want to be scientific, you can calculate your VO2 Max using the following formula.
VO2 max = 15.3 x (maximum heart rate/resting heart rate).
To find your maximum heart rate, you would use the formula 208-(0.7 x age). In order to find your resting heart rate, you would count the number of heart beats in 20 seconds, and multiply that by 3.
Benefits of High Intensity Interval Training
-A 20 minute workout of HIIT training burns significantly more calories than a 20 minute workout of standard cardio.
- HIIT training boosts metabolism and burns fat for much longer then standard cardio. (up to 48 hours)
-HIIT training builds lean muscle tissue and improves VO2Max faster than standard cardio.
-HIIT Training optimizes muscle building and muscle retention during fat loss
-HIIT Training = Less Cardio + More Fat Loss
HIIT training protocols differ in terms of length, ratio, and level. Essentially, you can customize the length and ratio of both the low intensity and high intensity intervals. You can also determine your own intensity .
However, it is recommended to do some research on the different protocols pertaining to the goal in which you are training for. We'll show you three of the most popular protocols here.
"The Tabata Method"
The tabata method was developed in 1996. It involves performing high intensity spurts at 170% of ones VO2 Max. The workout sets last about four minutes and involve 20 seconds of high intensity followed by 10 seconds of rest for 8 cycles. Tabata's Recommended frequency is between two and four times per week.
"The Little Method"
With "the little method", the participant works at 95% of ones VO2 max. The protocol calls for 60 seconds of high intensity followed by 75 seconds of low intensity. Repeat for a total of 12 cycles for up to 3 times per week.
Turbulence training is That Fitness Guy's favorite method of high intensity interval training.
It involves 8 rep sets of weight training followed by a 1-2 minute cardio exercise. This method alternates between high weight, low repetition weight training and high intensity cardio. The workouts last no longer than 45 minutes up to 3 times per week.
Turbulence training works best for people looking to incorporate both weight training and cardio into their routine.
Turbulence Training is an ideal workout for shredding fat while building or maintaining muscle! I'd highly suggest checking out their website if you think this style of HIIT training is for you!
High intensity interval training is not for everyone. (as you could tell with Lazy Lou in the video)
If you're just getting started with exercise, I would recommend holding off until you get your feet wet for a while. It's best to be cautious as HIIT can be very hard on the body. Just stick to basic cardio and weight training for now and incorporate HIIT over time.
However, if you have some experience under your belt and are looking for a change of pace with your workout routines which will produce great results, HIIT training just may be for you!
HIIT training is an incredibly effective workout which will improve fitness and burn lots of fat in a very short period of time. Don't forget to check out Turbulence Training if you haven't already.
Also, if you have not seen Episode 1 of TFG T.V. featuring HIIT training, take a look below! Thanks for reading! There will be lots more educating and entertaining material to come!
"The TFG" Matt
How To Perform High Intensity Interval Training For Fast Fat Loss And Fast Workouts! - TFG T.V Ep 1