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Interval training: What is high intensity interval training

 

Interval training: What is high intensity interval training

what is high intensity interval training

If you are wondering what is high intensity interval training or why you may do it, this article will explain both.

 What is high intensity interval training?

1) What does interval training involve?

High intensity interval training in

volves working at two different training intensities.

2) Why would you work at two different training intensities?

When you work at a high intensity you can burn more calories and lose more weight during the work out. The problem is that it is only possible to sustain this intensity for a short duration.

3) What are the benefits of low intensity training?

Training at low intensity is easier to maintain. It is a great way to build up stamina if your beggining exercise. It takes a long time to burn calories at such a low intensity. In fact, it is actually possible to burn the same amount of calories doing 20 minutes of a high intensity work out, as you can doing 40 minutes of low intensity work (depending on how hard you work).

4) High intensity interval training

Training at both high intensity and low intensity allows you to burn more calories at a high intensity, and when you get tired you can drop the intensity until you are able to go again at that intensity.

5) What types of high interval training workouts are there?

There are three types of interval training. Fartlek, and timed intervals

6) Fartlek training

For your high intensity interval you may run at a high intensity. When you feel the need to rest you can walk until you are ready to run again. The work and rest periods are totally random+ and you can use several intensities. For instance you may have 5 different intensities. 1 being the lowest and 5 being the highest. You may start at 3, go to 1, than go to 5 and down to 2.

7) Time interval training workouts

This work out is structured and just as difficult as fartlek training. However, because this is a regimented way to structure a routine it is favored by high performance athletes, but it can be used for recreational athletes and fitness enthusiasts alike. You may use two different intervals and have two structured rest periods. For instance, you may rest for 1 minute and than work extremely hard for 30 seconds.

8) Rest intervals

These are determined by the intensity of your high intensity work period, the duration and the amount of repetitions you perform. The higher the intensity the longer you need to recover. For instance, if you do a high intensity interval at 90%-100% of your maximum heart rate you may need up to 3 times as long to recover. For instance, if you do a 30 second run (95% Max heart rate) and you are doing six repetitions, you may need up to 3 times the rest period (90 seconds).

9) Example work out:

Try this work out outdoors in a park or at a track:

1 minute run at high intensity

2 minute rest period walking

8- 10 repetitions.

Try this work out 1-2 times a week.

Topic: What is high intensity interval training

Category: Weight loss
  • Dan Meyers says:

    Great information – I really need to work on varying my intensities while working out. I enjoy running but I’m the type who runs the same pace the whole time… I’ll have to add in some variety.

    January 29, 2013 at 2:16 pm
    • gerald says:

      Your welcome. I’m glad its helped.

      January 29, 2013 at 9:53 pm
  • Susan Oakes says:

    When I had a personal trainer I used to do quite a bit of high intensity interval training. At first I didn’t like it but I did feel so much better with more energy after a session. Your article is a great reminder to to more sessions on my own.

    January 29, 2013 at 11:25 pm
    • gerald says:

      Thank you

      February 1, 2013 at 8:17 am
  • Kelly Wade says:

    Love this post because over the last couple of months I’ve been including HIIT in my exercise routine and have definitely seen a difference. I’m a runner and a Crossfitter, and before I would run longer periods at a steady pace (about 3-4 miles) but now I aim for at least 3 days a week where I do short sprinting sessions that are about 2 miles. I will run 1 mile out, and then on the way back I will use telephone poles to do sprints (sprint 3 telephone poles, walk for 2, sprint 3, walk 2). It makes sense that shorter amounts of harder work burn more calories. Thanks for sharing this!

    January 30, 2013 at 6:00 pm
    • gerald says:

      Another great example of how to do interval training. Thank you for sharing.

      February 1, 2013 at 8:16 am
  • Susan Cooper says:

    Great article. I am an avid walker and really enjoy not only the exercise but also the scenery when I walk. My exercise is not as intense as this and I can see how this type of exercise could do wonders for a person. :-)

    January 31, 2013 at 12:29 am
    • gerald says:

      Thank you. I was doing an interval training session yesterday. It was unpleasant at the time, but I felt great after. It really does work wonders :)

      February 1, 2013 at 8:15 am

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