Exercising with HIIT Training for Your Best Body Ever

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by: AviMarents
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Date: Sat, 5 Feb 2011 Time: 5:02 PM
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Anyone who routinely peruses my website knows that I frequently promote high intensity interval training workouts. In order to get your best body ever, I would prescribe a very intense round of HIIT with shorter intervals, and then a series of cardio, and complete with a round of HIIT for longer intervals. Though I still believe this to be a great way to lose fat, I am also interested in exploring a different type of advanced HIIT training advocated by Rusty Moore (of Visual Impact fame) on Fitness Black Book.

A recent article in USA Today reported that people who are in excellent shape are actually burning more fat than their less in shape counterparts. I covered this on my site. Though the outcome of the research is intriguing, it points to relevant conclusions regarding advanced HIIT training methods. The oxygen that a person uses during a 1 minute period of exercise is referred to a VO2 max. The research in this article determined fitness based on a person's VO2 max. People who are not fit have a lower VO2 max level than those who are in shape. Based on this theory, increasing your VO2 max level will also increase the fat you can burn post workout.

The theory is that short interval HIIT releases fatty acids into the bloodstream and steady state cardio burns them off. Brief interval HIIT work further works to lower glycogen levels and also facilitates the release of HGH, which is a fat burning hormone that enables simultaneous muscle preservation. Longer interval HIIT is even more comprehensive in its impact, in that it causes additional reduction in glycogen levels and facilitates substantial after burn effect (EPOC).

Rusty's theory is that if you do your high intensity interval training workouts with longer intervals at the beginning of the week and your shorter interval HIIT workouts later in the week, you can increase your VO2 max effectively. My HIIT workouts are a great place to start, but once you get going on them and get your body pretty lean, it may be helpful to follow Rusty's tips in order to get past plateaus.

When you run during your HIIT workouts, you should keep a pace that is sustainable for 8 minutes. This should be the objective of the first two days. The short interval HIIT workouts later in the week should be more intense sprints. Be careful not to overtrain, because very difficult intervals can result in rapid leg fatigue or injury. My typical suggestion is to perform only three days of HIIT weekly (non-consecutively), and therefore this regimen ought to be undertaken no more than one month at a time prior to taking a 4-5 day break. When you are using this type of training, you should not couple it with direct work on your leg muscles.

Begin with the first High Intensity Interval Training Workout I have listed, if you are just getting started. But, once you begin to burn additional amounts of fat and gain greater levels of fitness, it may make sense to change gears and undertake the advanced HIIT regimen so that you raise your VO2 max and maximize your ability to burn fat. Whether they offer the effects of HGH release or the combination of HGH release and VO2 max increase, either of these High Intensity Interval Training Workouts could be right for you. Either way, HIIT will help you get your best body ever.

About the Author

About the author: Dave offers no-nonsense "best of the best" diet and exercise guidelines to shed pounds and also get toned, defined muscle mass without spending too much time in the weight room. There is not any point in employing a body builder regime to obtain a fitness model body type. These are Not Your Average Fitness Tips. Read more about HIIT training and get a toned, athletic appearance in almost no time.