When you think of fitness trends for 2014 do you think of extreme bike riding, green smoothies or grueling yoga positions? The American College of Sports Medicine surveyed gym-goers and discovered some very interesting fitness solutions.
- High Intensity Interval Training. This program is short bursts of exercise activity followed by a very short period of recovery. For example try 20 squat jumps and punches and follow that move by 20 seconds of rest. Repeat.
High intensity training is the ideal workout for busy executives, moms or college students. Just squeeze in a workout during your lunch break or in the evening. You can achieve more in 15 minutes of interval training done at least three times a week than jogging on the treadmill for an hour a day. Your aerobic capacity will be improved, heat rates increase and fat falls off.
Burn calories and fat during a HIIT workout. The intense exertion you put forth kicks your body” ™s repair cycle into gear. You continue burning fat and calories after a HIIT workout more than you would after a run.
Want a healthy heart? Push yourself into that phase where you feel your heart is going to jump out of your chest (anaerobic zone). Studies show that after two months of HIIT workouts bicycling, running and walking was easier and more productive.
You don” ™t need expensive equipment for HIIT. You can run, bike, row or jump rope as hard as you can for just five minutes. Rest for five seconds and begin again. You are pushing your heart to its highest level.
The idea of exercising is to lose weight. You don” ™t want to lose muscle. If you diet you will lose muscle mass in addition to fat. Steady cardio workouts encourage muscles mass. HIIT workout give dieters a way to preserve their muscles while ensuring weight loss.
Increase your metabolism with HIIT. After all and increased metabolism is what burns the calories and fat. HIIT stimulates the human growth hormone or HGH and this continues up to 24 hours after you finish working out. HGH is responsible for calorie burn and slows down the aging process.
You can fit in your high intensity training anywhere and anytime. It is so very simple. Exercise at maximum for a very short periods of time and follow that by a recovery period. Repeat. Adapt your workouts to whatever time and space you have.
High Intensity training is challenging. You cannot read a book or chat with your friends while involved in this program. You have to concentrate. You will be working hard the entire time. Your trade off? Challenges, quick results, and excitement. You will be tired and maybe in pain, but you will be successful.