HIIT Cardio for Intense Fat Burning

heart rate watchHigh Intensity Interval Training (HIIT) gets and keeps your heart rate up and burns more fat in less time.

In this type of training  you give one hundred percent all-out effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods.  Because This gets and keeps your heart rate up it burns more fat in less time.

By taxing both the anaerobic and aerobic systems you are able to increase your endurance while improving your conditioning level, improve glucose metabolism and burn more fat.

HIIT increases the resting metabolic rate  (RMR) for the following 24 hours due to excess post-exercise oxygen consumption , and may improve maximal oxygen consumption (VO2 max) more effectively than doing only traditional, long aerobic workouts.

However, HIIT is not an everyday activity!

Repeat

DO NOT try this everyday.. it WILL lead to overtraining, injuries and metabolic disorders and this will lead you nowhere fast!

Because the central nervous system (CNS) is primarily affected by this high-intensity work it takes a minimum of 48 hours to recover.

HIIT sessions may vary from 4–30 minutes. These sessions are short but intense.

HIIT Cardio sessions can be performed on a bike, elliptical, treadmill running, or even on stairs.

For example 20 sec intensive work 10 sec rest – repeat 4 minutes, also known as Tabata Training.

Training intervals once/week can improve body composition along with conditioning levels.  To improve your conditioning levels aim for 2 x week.

This type of training puts serious demands on the body and should leave you physically and mentally drained after a good workout.

Recovery antidote for this is old fashioned steady state cardio training : )

Use slow fat burning cardio at about 120 bpm the other 4-5 days/week to recover and continue burning fat : ).

*HIIT Training can be incorporated into your routine only after you have safely built an aerobic baseline.

More on this soon…
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In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
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