High Intensity Interval Training
Lately I have been doing High Intensity Interval Training (HIIT) for my cardio sessions. I have been doing this on the spinning bike and it’s been really intense.
I have been doing 45 seconds of high intensity followed by 90 seconds of recovery. I typically do this for about 20 minutes, but I plan to work up to about 30 minutes. For the higher intensity part, I increase the resistance and also peddle faster. I downloaded a stopwatch application for my phone (T-Mobiel G1), which has helped keep the timing right. Unfortunately, the application doesn’t do interval timing automatically, but I just stop, reset, and start at each intensity transition.
This type of cardio session is highly effective for burning calories and revving up the metabolism. It’s also much more fun than doing slow cardio for over an hour. I get bored with the long cardio sessions.
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HIIT is a very good training. It shouldn’t exceed 25 minutes though. If you can do more than 8 intervals you should consider making the sprint parts longer and recovery shorter – it’ll provide you with better results than just adding another interval of the same not-so-high-anymore intensity.
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I downloaded a stopwatch application for my phone (T-Mobiel G1), which has helped keep the timing right. Unfortunately, the application doesn’t do interval timing automatically, but I just stop, reset, and start at each intensity transition.
Step1
Warm up. Take a short, slow jog for about 5 minutes, and take time to stretch well. This will help minimize your soreness and allow your body to recover more quickly.
Step2
Decide what type of cardiovascular exercise you like best. Start that exercise at a moderate pace, and keep it there for about 5 minutes.
Step3
Increase your speed to the maximum you can go. If that’s a treadmill, try to turn the speed up to 12 miles per hour. Do this for 1 minute, no longer.
Step4
Go back to your original pace for about 2 minutes or however long it takes your body to get ready to increase the speed again. Try not to wait longer than 5 minutes because you want to capitalize on your accelerated heart rate to keep your metabolism high.
Step5
Increase your speed to the maximum again. Keep that pace for a minute and then recover. Repeat these steps for 20 to 30 minutes.
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Best wishes to you for your training & Always remember there is no delay in doing something good.
High Intensity Interval Training, better known as HIIT, is one of the best ways to lose fat while keeping your all-important muscle. HIIT uses fast-paced training intervals combined with short rests to maximize you heart rate and metabolism. The HIIT workout can keep you burning fat well after the exercise is completed.
Step1
Warm up. Take a short, slow jog for about 5 minutes, and take time to stretch well. This will help minimize your soreness and allow your body to recover more quickly.
Step2
Decide what type of cardiovascular exercise you like best. Start that exercise at a moderate pace, and keep it there for about 5 minutes.
Step3
Increase your speed to the maximum you can go. If that’s a treadmill, try to turn the speed up to 12 miles per hour. Do this for 1 minute, no longer.
Step4
Go back to your original pace for about 2 minutes or however long it takes your body to get ready to increase the speed again. Try not to wait longer than 5 minutes because you want to capitalize on your accelerated heart rate to keep your metabolism high.
ink cartridges’s last blog post..HP 901 INk Cartridges Now Ink Cartridge
There is a new research the even heart cells grow and repair them self but that just need to be boost by the tablet which will improve the growth of these cells.
Its just increase the resistance and also peddle faster too.
It will help you to reduce the extra fat which is disadvantages for cardie muscles.
Hmm, this sounds interesting. I get bored with cardio too, plus I value my time too much to spend hours at the gym.. I haven’t heard about HIIT before, but it looks like it’s just what I’ve been looking for.
I too like interval training much more than traditional cardio. Good luck on increasing your sessions past the 20 minute mark. If you are truly doing all out intervals, you shouldn’t be able to go much longer than that.
More/longer is definitely not better in this regard.
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This sound intersting. How much calories do you think you can burn with exercise in 20 minutes?
I strarted doing High Intensity Interval Training in Januari and I must say the results are spectacular.
I can recommend this to anyone.
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We should take exercises daily.This report describes about intensive interval training,and its methods.
good! good! ?this post deserves nothing
?hahaha just kidding 
?nice post 
Placing your hands in those places will not increase resistance.
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great post.. thanks for information.. i will read you other post.. thanks
This training sounds interesting. It’s always better to have it planned somehow than to exercise only from time to time, when you remember. Thanks for sharing!
we bought some exercise equipment from a local supplier and most of them are made in china. i do not know if those exercise equipment would last long.*.-