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Originally Posted by scrappy  Can someone please explain HIIT to me?
I don't understand what it means. I know it has something to do with Cardio and Target Heart Rate. I'm trying to burn off some fat (though I don't have much) so my abs will show through more. My abs are STRONG as I can feel when I poke my tummy, and if I can burn some fat I think they'll show through nicely. I usually do a run, well more of a jogging pace, 2-3 times a week for about 15min. Any recommendations? I'm just starting my diet, weights, and cardio routine so I'm still able to adjust so that i have the best routine plan possible.
Thanks!
Scrappy |
If you can only jog for 15 minutes at a time , I wouldn't suggest starting out with ' High Intensity Interval Training (
HIIT ) -
just yet. Rather I'd first start out with some less intense interval training - which will boost the rate of your fitness levels and fat loss vs slow steady cardio. More on ' Intervals ' below ( from an earlier post of mine )...
' The fastest way to improve cardio fitness is to do what is called interval training ( not to be confused with High Intensity Interval Training (
HIIT ) above ). This lower intensity version of intervals has sometimes been referred to as ' wind sprints '. I've used ' wind sprints ' a lot on treadmills and rowers and elipticals etc. etc. over the years. In this context, ' wind sprints ' is just a milder, less intense version of
HIIT. In
HIIT, you exert yourself very hard at times at some very high heart rates - which is something better suited to someone who already has solid aerobic base.
' Wind sprint ' forms interval training involves a work interval and a recovery interval. You do a work interval followed by a recovery interval. The work-to-recovery interval ratio can be 1:2, 1:3, 1:4 more. For example, a 1:4 work / recovery ratio for someone means they might be jogging for 1 minute ( work interval ), followed by walking for 4 minutes ( recovery interval ). Or it could just as easly be 30 seconds jogging ( work ) followed by 2 minutes walking ( reovery ). The times you use for work and recovery intervals are up to you and really depend on how fit your are.
' Wind sprints ' just means you have to get
out of breath when you jog ( as an example ) for 1 minute during the work interval. It doesn't mean you literally have to ' sprint.
in other words, you don't have to go blazing fast ...that is NOT what is meant by "sprint " in this context. ' Sprint ' simply means to get winded , not to go fast . The recovery interval is still 4 minutes of light jogging or walking, but as you are recovering and catching your breath, you continue to jog or walk during this 4 minutes. This is what builds your fitness level - your heart having to recover from the work interval while you're still running or walking for 4 minutes.
In your case, you can warm up for 3 minutes at a normal pace Then bump your pace up for 20, 40, 60 seconds ( just enough to get your out of breath for a short time ) - this is your work interval. And, then drop it back down to your normal pace for 1, 2+ minutes till you get almost all your breath back ( but not 100% back ) - this is your recovery interval. Do this work / recovery interval set 3 - 5 times if you can followed by a cool down.
So, the key thing to remember about this form of interval training, if you want to get fit, is the importance of the recovery interval and NOT the work interval. The recovery interval is the key to improved fitness, as it trains your heart to continue exercising at a steady pace
while under duress ( recovery mode from the work interval ). '
Hiit? 
Linear Mode
