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ANTIAGING FITNESS PROGRAM

HIGH INTENSITY INTERVAL TRAINING [HIIT]

 

High Intensity Interval Training [HIIT] – also known as Cardio Training

Goal Focus: Strength, Cardio Fitness, Fat Burning

The only way to strengthen any muscle is to contract the muscle against increasingly greater resistance. When you exercise, you alternately contract and relax your skeletal muscles. This alternate contraction and relaxation squeezes the veins near the muscles to pump blood toward the heart.
Your heart is like a muscular balloon. The increased flow of blood to your heart stretches the balloon making the heart contract with greater force to pump the blood back to the body. This “workout” makes it stronger.

So, the harder you contract your skeletal muscles, the more blood you pump toward your heart, the greater the stretch on the heart, the stronger the body gets, the stronger the heart gets.
Endurance exercise actually makes the heart, lungs, and muscles smaller, so they can perform longer with less energy.

No matter how good you get at HIIT, don’t overdo it and don’t exceed 20 minutes including the warm up and cool down.

Types of HIIT exercise, in order of effectiveness:

  • Sprinting is best. Use a treadmill; or sprint outside, using hills for maximum effort.
  • Bodyweight Exercises
  • Stationary cycling/hill climbing on a road bike
  • The Rowing Machine
  • The Elliptical Machine/Crosstrainer Machine
  • Fast/Incline Walking

 

Planning

Don’t focus on Spot Training - A body system that is in balance moves better, stands straighter (this means looking better in your clothes), can be trusted to perform physical activities longer and better and is less likely to sustain injury.

Time of Day – Many believe doing cardio workouts in the morning, in a fasting state, results in better fat burning. Others believe that your nutritional state at this time of day is not adequate [eg enough protein resources], and you risk burning muscle instead. Time of day depends largely depends on your current body composition and nutrition.

In addition to fat/muscle burning consequences, your oxygen resources after sleeping for 8 hours may be inadequate, resulting in the production more free radicals, which in turn reduces energy and damages cells.

The only way to work out which is best for you is to try one way – measure the results, then try the other. Stop reading articles on what other people achieved for their body – it most likely doesn’t apply to you, and can only lead to confusion.

 

Workout Routine

Workouts – 1-3 per week

Duration - 20 minutes MAX.

Warm Up – 5 minutes below 85% of your maximum heart rate

Intensity bursts - up to 85% of your maximum heart rate.

Max burst - last 1-2 minutes can be even 90% of your maximum heart rate [NOTE: heart rate over 85% boosts your free-radical production, so don’t overdo it].

 

Guidelines

  1. The warm up should consist of the same exercise you are using for your cardiovascular routine. For example, if you are running, walk first before proceeding to a jog.
  2. After your warm up, gradually increase cardiovascular activity to training speed.
  3. For optimal body fat reduction, do your cardiovascular routine immediately after your weight training.
  4. End with a 5-7 minute cool down. For example, after running, move to a jog then proceed to a walk.
  5. Use different interval durations in different workouts each week and change your type of interval workout every 14 days.
MuscleSurf.com

 

 


 
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