There is no doubt
that High Intensity Interval Training (H.I.I.T.) is a trend worth watching in
the exercise world. So many people talk about it these days and there is a buzz
in all types of media. It is also sometimes called the one minute weight loss routine,
because you alternate those periods of all out activity with work that is at
about 50 per cent. Here we will explore what people are saying about H.I.I.T.
in terms of effectiveness and the results that they have obtained.
In "Reader's Digest", they have some
before and after pictures with people doing these work-out's
(https://www.rd.com/health/fitness/hiit-before-and-after-pictures/). If you
look at the pictures, the results seem to speak for themselves. Some of the
participants toned down, and some of them look like they lost a person. Most of
these people seem to have done H.I.I.T. the right way. They talk about boot
camp, which is notorious for getting in shape. Others regale their group
fitness sessions. With exercises such as walking lunges and medicine ball
slams, there's no wonder that these people were about to shed pounds. Another
popular exercise cited was the suicide run. This is where you run as fast as
you can for certain amounts of time. This may bring back memories of racing in
the gym in school to certain lines, touching them, then racing back. That early
invention of intervals has fully caught on in the adult world now. Even a
personal trainer in the story used it to lose a dress size.
People who tout success with this regime seem
to get help to ensure that they are doing it right. However, if you are doing
it on your own, then studies show that too much of a good thing can be bad.
Aside from the build up of too much lactic acid, which can lead to muscle
fatigue, you might also be putting your body into fight or flight mode. You
might also be releasing too much cortisol, which can be detrimental to your
body. For this reason, researchers suggest that thirty to forty minutes a week
of high intensity is the maximum. And their definition of high intensity is
that where you work at 90% above your heart rate. If you bump it down to 85%,
then forty to fifty minutes is your new allowance. For this reason, you should
be careful about how much high intensity that you are actually doing. If you
tend to be the type of person who has no holds barred, you could actually be
going too hard.
Another critical component to the success of
H.I.I.T., according to the experts, is your actual recovery time. This is
actually another important part of this work out. The recovery time is when all
the good stuff happens, and circumventing this can actually impede your
results. Some people want to do the 1 minute weight loss routine thirty times
in one session. This is fine, as long as you don't reach H.I.I.T. the rest of
the week. Usually, experts recommend a day off of a certain muscle group to
allow it to recover. If you're doing intervals, you could follow the same
maxim. There's no hard and fast rule except that you shouldn't overdose on the
one minute weight loss routine in the same week. And after you've tried a
H.I.I.T. work-out, you might not even want to. The suicide run might have you
feeling a little sore the next door. Make sure for this reason that you warm up
and cool down before each work out.
You've probably seen your favorite You Tuber
or celebrity slamming that medicine ball on their Instagram or in their videos.
Your view of the kettle bell has probably forever changed- that is if you even
had one before. But actually delving into this work out will require a trainer,
a class, or boot camp if you want to really get an introduction for yourself.
You also might want to invest in a Polar A370 watch with an H10 chest strap or
something of that nature if you want to really measure your heart rate. And
then, get ready to immerse yourself in this work-out revolution. Just don't
forget to take your before and after photos.
