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…
Heart Rate Monitor ( No Chest Strap)

With Chest Strap

GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal

Staying in YOUR Heart Rate Training Zone

Now that you understand the effectiveness of steady state aerobic training, understanding the importance of staying in your zone, depending on your goal, will help improve your fitness level and get you those RESULTS!

50-60%- Fat Burning & Recovery – (Aerobic)
In this range you are developing your basic endurance and aerobic capacity. This zone is great for burning fat compared to the effort you put in. Other zones will also burn up your fat but you will have to work harder to burn up the same amount.

60-70%- ENDURANCE –(Aerobic)
This zone is great for your cardiovascular system. This helps your muscles become stronger and more efficient and you develop your body’s ability to transport oxygen to, and carbon dioxide away from your muscles. You should be spending the majority of your training time in this zone.

70-80% STAMINA – (Aerobic)

80-90% ANAEROBIC
Entering this zone is a sign that you have become serious about your sport. In this zone your body develops its ability to handle lactic acid. An anaerobic workout takes place when you are working so hard that your body cannot keep up with the production of fuel and oxygen and so you need to dip into your reserves. When you dip into your reserves you produce numerous waste products – principally lactic acid. Training in this zone will help improve your body’s ability to process lactic acid and may increase your lactate threshold.

90% and over – MAXIMAL – (Anaerobic)
ALL OUT INTENSITY- You should only train in this zone if you are very fit and for short periods of time. The value is increased fast twitch muscle fibers for increased speed.

Heart Rate Monitor ( No Chest Strap)

With Chest Strap

Next post I’ll show you how to calculate YOUR specific zone

Until the next…

GO for Life! ™ contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal

*Information for this blog can be referenced to Calculate Now

So You Want to Burn Fat- Slow & Steady Does It

Your goal is to burn fat, right?.. It doesn’t have to be so hard or intense. Steady-State Cardio improves heart function,  recovery and burns fat.

Since Steady-State Cardio (SSC) does not place a large demand on your body it can be done everyday and used as a recovery tool from your intense weight training or HIIT routine.

SSC will help you RECOVER faster by improving blood flow to the trained muscles without placing an additional load on the body.

SSC is also optimal to specifically train the heart and IMPROVE HEART FUNCTION by increasing your cardiovascular endurance.  Over time your lung capacity will increase causing your heart rate to drop both at rest and during exercise.

Yes HIIT (High Intensity Interval Training) burns calories, improves high level conditioning and does burn fat, but slowing down allows your body to draw more of its energy from fat stores.

Body fat burns off best at a lower intensity level.  The body uses oxygen to help draw on and break down fat stores. This is your aerobic zone.  Once you increase your intensity you have entered the anaerobic zone, (without oxygen) and your body will burn more sugars for fuel and become inefficient at burning fat, which is your goal, right?

So generally what you want to do is keep your heart rate at around 120 beats per minute.  The best way to monitor this is by using a heart rate monitor. It doesn’t have to be anything fancy, a simple one will do.

Keep your slow sessions between 30-45 minutes in length or two 15-30 minute sessions a day.

I’ve listed a couple below. You can click on picture to purchase your own.

Here’s the one I use (I don’t particularly care to wear a chest strap)

 

Here’s another option with a chest strap for about $40:

Go as simple or as fancy as you like. Just pick the one the best suits you and your budget.

Old Fashioned Steady-State Cardio still has its place in the heart.

GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer