High Intensity Interval Training or cardio workout is a type of fitness training where the practitioner does high intensity exercises, for example sprinting, and low intensity movements, such as slow walking. The idea of ??HIIT training is to burn fat by speeding up your metabolism for 48 hours after the workout is complete. This is accomplished by combining the high and low intensity exercises.
Almost 2000 years ago, the ancient philosopher Seneca wrote: "There are short, simple exercises that tire the body quickly, and thus save time; and time is something that we must keep strict account of."
The Tabata method was named after Japanese researcher Dr. Izumi Tabata who trained Olympic skaters. Dr. Tabata, however, credits Olympic speed skating coach Irisawa Koichi with pioneering this method, which consisted of 8 cycles of 20 seconds with the highest possible intensity alternated with 10 seconds of rest. The session lasted a total of 4 minutes and special high speed bikes were used. How's that for intesity? At the end of the study it was concluded that the athletes experienced an increase in performance, as well as energy output.
According to the American College of Sports Medicine, a workout is considered HIIT training if high intensity intervals range from five seconds to eight minutes and are performed between 80% and 95% of the maximum heart rate of the the maximum number of beats the heart can make in one minute. Due to the high cardio-respiratory rates experienced with this level of training, a medical examination should be performed to ensure necessary heart and respiratory health.
In closing, keep in mind that it is important to take your time with HIIT programs; don't feel like you have to jump in head first for the results you are hoping for. Here is a good reason: A research team at Rutgers University linked a recent increase in reported gym injuries to HIIT. The team says there was a 144% increase in injuries between 2012 to 20016, when compared to the years 2007 to 2011. These injuries were connected to things like kettlebells, barbells, and boxes to jump up on, etc, plus non-equipment injuries like push ups, burpees, and lunges.
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