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High Intensity Interval Training For Woman’s Fat Loss

Article by Chello Freaka

With regards to getting the most out of a good work out, intense interval training workouts can yield incredible results. When done right, you can achieve weight loss, muscle toning, increased strength, power, and much more.

What is high intensity interval training?

To put it simply, it’s incorporating periods of intense exercise into an otherwise low intensity workout. These periods (intervals) usually range between 15 to A minute. For instance, you are jogging on a treadmill at 8 minute mile pace. After 60 seconds, you run as hard as you can for 15 seconds. After that, you decide to go to the 8 minute mile pace, and the cycle going.

How do you know if high intensity interval training workouts is the right workout selection for you.

If you are looking to;

– slim down without losing muscle

– increase endurance

– shorten your workout without lessening your results

Another great advantage of HIIT is it enables you to work both your aerobic (with oxygen) and anaerobic (without oxygen) systems. These means that it can benefit people looking to increase both explosiveness and endurance.

Important things to remember when you are performing interval training workouts.

– Eat something small , easily digestible (fiber or fruit work great) about Half an hour before your workout. Research indicates this to increase both the duration and intensity of workouts.

– Always warm up before your workout. This can greatly reduce the chance of an injury, mainly in terms of pulled muscles.

– When it comes time for your high intensity interval, give it your all. Remember, you simply need to keep it up for a small amount of time, so don’t restrain.

– Like with any workout, pay attention to the body. It is great to operate hard, but pay attention to anything unusual. An adequately performed interval training workout is going to be intense, and you are going to get tired. If you experience chest pains, or become light headed, cool off right away.

– If you wish to burn big calories, work your big muscles. Making use of your large muscles requires more energy, meaning burning more calories.

– Always cool off. A big mistake that lots of people make is they just stop once they think a workout is done. If you don’t did your cool down, your exercise routine isn’t complete. Intense interval training workouts demands a lot from your body, so it is very important that you should not let your heart rate to drop too quickly.

More High Intensity Strength Training Articles

High Intensity Strength Training for Women…What is it and How to Do it

Article by Mohamad Al

Women’s High Intensity Strength Training can be one effective strategy to get great benefits in terms of strength, toning up, or weight loss.

It is all about how you can shape your workouts to get the end results. High Intensity Strength Training for Women can accomplish that, but first let me

explain what High Intensity Strength Training is, then I will provide you with some examples that you can learn from so you can design your workouts similarly.

High Intensity Strength Training is done by increasing the volume of training with more repetitions, increasing the volume of sets, increasing the lifted weight per

exercise, or taking less interval rests. There are many coaches who would agree that high intensity is when the weight is lifted is heavier which in their terms makes

the workout called “high intensity” and many others would agree with above definition I have provided.

So let me give you examples of Women’s High Intensity Strength Training and you can choose the one you desire, but I do recommend you try each one for a few weeks as they all have their body metabolic benefits.

More Repetitions

Performing more repetitions will increase the load of the workout as you total it at the end of the workout. So for example,

If you perform 3 sets and 15 repetitions of 20 pound dumbbell Curls, then at the end of your session you have lifted = 3 sets X 15 reps = 45 repetitions X 20 Ibs = 900 Ibs total.

More Sets

If we take the same above example, but this time we perform 6 sets and not 3 but fewer repetitions for 8 and stick with the same weights which is a 20 pound dumbbell.

6 sets??? X 8 repetitions = 48 repetitions X 20 Ibs = 960 pounds total.

More Weights

6 sets X 6 repetitions = 36 repetitions X 25 pounds = 900 pounds in total.

And here is the last High Intensity Strength Training manipulation, and that is the reduced amount of interval rests between each set which will result in more sets, more repetitions, or more lifted weights.

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High Intensity Interval Training (HIIT)

Article by William Hammer

High Intensity Interval Training (HIIT) is not new, but seeing it promoted in a home workout program is new. Chalene Johnson, creator of TurboFire, said that one of the reasons she created the new program is because she wanted a home workout program that took advantage of the benefits of HIIT. One of those benefits is that according to the TurboFire promotional information, this type of training can deliver 9 times the fat burning results of steady state aerobics workouts. This is quite a claim; could it possibly be true? To figure it all out, we’ll look at HIIT and some of the many scientific studies that have been conducted to test the efficacy of this training system. Our goal is to determine if the seemingly sensational claims about fat loss that are being made by the TurboFire promoters could be true.

What Exactly is High Intensity Interval Training (HIIT)?

High Intensity Interval Training or Sprint Interval Training has been around as a technique with a fancy name since the 1930s and in general long before that. Many credit German Coach, Dr. Woldemar Gerschler with popularizing the interval training method for Olympic runners. Some call him the “father” of interval workouts. As one might guess, Gerschler used Interval Training to improve the speed of athletes.

The method of Interval Training Gerschler developed is different in the methods most often used today. Gerschler and cardiologist Dr. Herbert Reindel worked together with thousands of runners to find the precise training system that would maximize the efficiency of the heart. The method that they perfected was based on heart rate and not on timed intervals. Gerschler would have his runners run short sprints of 100 meters or more to achieve a heart rate of 180 beats per minute (bpm). Then the heart rate was monitored and as soon as it dropped back down to 120, the next sprint was run. If the heart rate stayed elevated above 120 for more than 90 seconds, the sprint was reduced in intensity or length. The athletes that trained under Gerschler utilizing his Interval training system were remarkably successful. His runners set world records in 1939, 1952 and 1955.

High Intensity Interval Training Today

Modern practitioners of HIIT follow the principals that Gerschler and Reindel developed but have refined them to include some steady state aerobic exercise during the recovery period. This has been shown to increase the effectiveness of interval training. Additionally most HIIT is done my timing the intervals instead of using heart rate measurement as Gerschler did.

What used to be called wind sprints is probably the simplest and oldest form of High Intensity Interval Training. So if you played any type of field sport as a youngster, your coach probably had you doing High Intensity Interval Training, although they probably didn’t use that term or the cool acronym, HIIT.

For a long time, the ideal proportion of recovery to intense workouts was considered to be 2 to 1, meaning a short burst of exercise for one minute separated by a recovery period of two minutes. But many programs and trainers vary from this formula greatly. For example, one well-known study used a regimen with a 1.25 to 1 ratio and another had a ratio of 8 to 1. Although the ratio of recovery to intense workout sessions vary greatly, both of the studies that used these ratios measured positive results from the High Intensity Interval Training workouts. The common rule of thumb is that HIIT workouts should be 15 to 20 minutes and should include a warm-up and cool-down periods before and after the intense sessions.

High Intensity Interval Training and Fat Loss

The seemingly unbelievable claim that Interval Training will result in “9 times” the fat burning that is so often sited comes from a 1994 study by Angelo Tremblay, Jean-Aime Simoneeu and Claude Bouchard, which states that they measured a “ninefold” increase in fat loss in the interval training group (HIIT) versus the group doing just steady state training. Although, some have questioned the use of this number as “out of context” other studies have drawn conclusions, which have shown a much higher efficiency with High Intensity Interval Training as well.

In order to avoid the charge of taking anything out of context, here is the relevant quote from the Tremblay study in it’s entirety: “When corrected for the energy cost of training, the decrease in the sum of six subcutaneous adiposity induced by the HIIT program was ninefold greater than by the ET program.” Subcutaneous adiposity is the term that the medical community and researches use to describe what the rest of us call fat. “ET” in the study refers to “endurance training” or steady-state training.

It is important to note that in this study that the researchers corrected for energy costs – in other words they were comparing the effectiveness of the fat loss of the exercise and not the total amount of fat loss. The actual difference in fat loss was 3 times. Both groups of participants in this study saw a reduction of fat, but neither group lost much weight. Others have noted that in this particular study the HIIT group had a higher body fat composition on average than the control group and have suggested that this contributed to the increase fat loss results in the High Intensity Interval Training group.

As far as we could uncover there were no other studies that measured fat loss and High Intensity Interval Training, but there are plenty of other studies that measure the effectiveness of HIIT. A study released in March of 2010 by scientists at Canada’s McMaster University, demonstrated that just 2.5 hours of High Intensity Interval Training or sprint-interval training spread out over a week produced similar biochemical muscle changes as 10.5 hours of endurance training and similar endurance performance benefits. Therefore, according to this study High Intensity Interval Training is more than 4 times as effective as steady state training. This study was not measuring fat loss but factors that determine “volitional exercise performance” or what us layman might call fitness.

Another study by Jeffery King for a thesis at east Tennessee State University, found that HIIT increases the resting metabolic rate for the following 24 hours.

This is not a study, but the following quote from a New York Times articles is a strong endorsement for High Intensity Interval Training: “Doing bursts of hard exercise not only improves cardiovascular fitness but also the body’s ability to burn fat, even during low or moderate-intensity workouts, according to a study published this month, in the Journal of Applied Physiology.” Interval training also stimulates change in mitochondria, where fuel is converted to energy, causing them to burn fat first.”

So it seems that the scientific and fitness communities are in agreement: High Intensity Interval Training is an unusually effective way to burn fat and get in shape in less time than doing a standard aerobic workout. One study has determined that HIIT is 9 times as effective at burning fat than a standard aerobic workout. And although some have questioned the methodology of this study, since TurboFire promoters are quoting an academic study, they are on solid ground making the claim that it burns more fat than steady-state aerobic workouts.

However, we should note that in order to do High Intensity Interval Training properly requires that you are able to exercise at maximum effort repeatedly. This requires that you have been doing some exercise. Some guidelines suggest that you must be able to exercise at least 30 minutes at 70% of your estimated maximum heart rate without exhausting yourself in order to safely train using HIIT. Anyone who is below this level of fitness would need to exercise regularly at a less intense level to build up to this level to be able to utilize HIIT. And as always, consult your primary care doctor before engaging in any strenuous physical activity if there is any question about whether you can handle High Intensity Interval Training.

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Jump Start Your Fitness Routine This Winter with High Intensity Cardio Training

Article by Fitness Together

Pack Training Fitness Together

As you dive into the winter season, you may find yourself in a rut of doing the same old, same old when it comes to your fitness and wellness routine. And as the temperatures get cooler, climbing on the dreaded treadmill or elliptical machine may seem to be your only options for burning those inevitable extra holiday calories.

Effective cardio training, though, can include more than your traditional running, biking and swimming. By taking your workout up a notch with high intensity cardio variations, you can jump start your fitness routine so you look better, feel better and perform better throughout this winter season.Ramp Up Your Cardio for Weight Loss and Maintenance

As the holidays approach and we are in the thick of pumpkin pies, turkey dinners and over scheduled calendars, the common fitness theme this time of year is fighting the bulge and finding time to squeeze in a workout. Although concentrating on eating in moderation is a key component to weight loss and maintenance, cardio exercises focused on interval training can help combat the belly bounce. Interval training focuses on intense bursts of exercise in your workout that not only jump start your heart rate, but burn body fat quicker as well.

The good news for your hectic schedule is that you don’t have to bang out hours on the treadmill to realize the best cardio results for your body. Industry research[1] shows that shorter duration of high intensity exercise can be more beneficial than traditional endurance training.

Basic exercise science also supports that the harder you work, the more calories you burn every minute you exercise, while high intensity cardio sessions also speed your metabolism for hours following your workout session.

So, if weight loss/maintenance is your main goal this holiday season, ditch the treadmill and opt for a more fast and furious workout full of burpees, wind sprints and slam balls. Your belly will appreciate it and so will the number on the scale January 1st, 2012.Incorporate Cardio for Greater Strength and Muscle Definition

As we all know, strength and conditioning exercises build muscle. Cardio, when coupled with proper nutrition; however, is the secret weapon to defining and showing off the hours spent in the weight room. To create greater muscle definition in the common “problem” areas (arms, abs, glutes), it is important to incorporate metabolic cardio conditioning to your fitness regimen to unveil your hidden lean and sleek muscles.

A recent study[2] that evaluated the effect of training methods on female college athletes found that concurrent strength and aerobic endurance training was highly effective on muscle strength and endurance, body composition and flexibility. When your goal is to build strength and muscle, combining strength training exercises with total body cardio is key to realizing the best results. This type of cardio approach packs a variety of total body movements into your workout that aims to raise your heart rate and maintain the increased level for 5-10 minutes.

Some full body cardio exercises include:

● mountain climbers

● battling ropes

● jump squat circuits.

These exercises allow you to build more muscle and burn calories, while you to get the most bang for your buck as it relates to time efficient and effective cardio exercises.Maintain Consistent Cardio for Endurance Training

Whether your goal is to achieve a personal best at this year’s turkey trot or you’re planning to start the New Year with a triathlon or long distance running race, consistent cardio exercises are the key to any training program. There is no doubt about it that in order to prepare your body for a long endurance event, you have to put in the mileage. If you are signed up to run a half marathon in January, then you have to prepare your body for the wear and tear of pounding pavement for two hours by running (not walking, elliptical, biking) the mileage laid out for you in your training plan.

However, if you find yourself lacking motivation half way through your training program, you can mix up your weekly workouts by incorporating some hill and interval training to not only build muscle and endurance, but also keep you mentally engaged throughout your training program. Just make sure to plan appropriate rest days after the more intense training sessions to give your body time to recuperate and prepare for the big race day.

Another tactic for keeping you on track for successfully completing your training plan is to take your cardio training outdoors whenever possible. In the winter months this isn’t always an option, but if you can hit the trails early in the morning before a snow storm rolls in or later in the afternoon when temperatures have reached a reasonable level, research from West Virginia University found that training outdoors makes you 52 percent more likely to exercise more regularly.

Whether your goals this season are to combat the belly bounce, build more muscle or successfully train for an upcoming endurance event, incorporating high intensity cardio into your fitness routine will not only make you feel better and look better, but also perform better in any of your upcoming endeavors. Contact your local Fitness Together PACK Training studio today to start building cardio into your overall fitness and wellness routine at: http://fitnesstogether.com/santamonica/contact_info

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High School Football Workouts

High School Football Workouts to Increase Strength, Speed and Explosiveness at the Same Time

Football training for high school needs to be centered around workouts that address strength, speed and explosiveness at the same time. The outdated model of working on strength for 4 weeks, then speed, then peaking is a waste of time. It may work for the rank beginner, but after a few months, you’re spinning your wheels. Any kind of weight training workouts for high school football players must address all these elements concurrently!

Football is a game of speed, power, and strength.

Your football training should address this. High school players especially have to continually build their max strength. Simply doing more reps won’t cut it. Nor does increasing strength in your 6, 8 or 10 rep sets! It all comes down to max strength.

All workouts should be structured like this:

Start fast, then go heavy, then do some reps…rotate exercises and include very football specific movements. The key is in knowing how to rotate and which exercises to pick.

When you rotate exercises, start fast, go heavy, then do reps, you are building strength year-round while also getting faster and more explosvie. Why would anyone want to waste all that time? Waste 4 weeks and your opponets have a 4 week head start on you!

While the average gym rat can get away with wasted movements, exercises that don’t do a damn thing and literally weeks wasted training on do-nothing movements, we football players can not. Our off season is short and there is no time to waste. So, while your non-football buddy can go F-around with Rear Facing Reverse Hammer Cable Kettle Curls, we have to get down to the business of getting faster and stronger. If he wastes time? No big deal. If WE do? The competition now has an advantage.

High School Football Workout – Upper Body

 

Jump Rope – 3 x 30

Kneeling Chest Pass-Throw – 5 throws

1-Board Bench – 45 x 3, 95 x 3, 135 x 3, 160 x 3, 185 x 3, 200 x 3, 225 x 3, 185 x 8 (back-off set for extra volume to help gain weight)

DB Incline – 4 x 6

Low Cable Row – 4 x 8

 

Shrugs – 3 x 8

DB Front & Lateral Raises – 3 x max reps (super set with Shrugs)

Thats one front raise, then one lateral raise.

Medicine Ball Chops – 2 x 12, each side

 

Motivational video of preseason workouts during the summer of 2007 with highlights of the 2006 season. The song is Stronger by Kanye West. Join the Georgia Tech YouTube group: www.youtube.com
Video Rating: 4 / 5

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