First off, let me state that I think high-intensity Interval Training or HIT is actually a great way to lose weight and burn fat, such as a change-up to constant, lower intensity cardio workouts. HIT to kick your metabolism a notch, keeps us and can burn your body into a fat burning furnace.
That said, the concern for me is whether or not it is the best way, or even a smart option for beginners to use.
Let's get on the same sheet of music before and define a beginner. A beginner for me is someone who has less than three months of training (or even 6 months for some). A beginner is not only a person who is outside of the shape is not in shape or prone to not even know which form you. A beginner is someone that is structurally weak or underdeveloped, inside and out.
For example, the muscle of the thigh is certain muscle groups from 26 foot groin. You will discover some 17 muscle groups within the area of the hip that also includes the glutes. For beginners are all weak or underdeveloped.
Here's the challenge-to start a program walk-jog-Run a beginner, is the largest muscle groups that engage and strengthen initially. None of the weaker muscles, support really come into play until the larger muscles weaken or tires. Here's how it should be-in my not trained, certified and non-eligibility of the eye.
HIT short circuits this.
But again, before you go any further, let's talk briefly HIT for those new to this.
HIT is just like how it looks. Is high intensity exercise carried out at intervals. You can go "all out" and "exercise" maximum effort for a short period of time. We say that such a short period of time is 30 seconds, just to pick a number out of the air. Then rest or do low intensity workout is actually for 30 seconds or 60 seconds. That is 1 September. Repeat for 8 or 10 times.
Simple, isn't it.
In theory, you could use this method on any given exercise both upper body, lower body, running, cycling, boxing, etc. In practice, I think it works best with Sprint.
Let me explain.
As I see it; you've got to go from 0 to 100 mph in 1 second. That eliminates all weight lifting exercises, exercise stepper, rowing machines and so on. Lifting by definition it is impossible to put maximum effort on the very first representation 1st and every single representation for 30 seconds. The initial segment revocation will always be easier than the last segment.
Rowers and not only do stepper for responding so quickly enough or appropriately enough. Exercise bikes are the exception. You can go from 0 to 100 mph in 1 second but Sprint are higher, as I will discuss shortly.
Hitting a heavy bag is doable but your arm muscles, front delts, pecs at a grade, and your abs are the main promoters as the legs and hips are.
And road cycling is not only convenient to my mind. After the bike like a fool for 30-45 seconds, your legs will be entirely shot, lungs heaving and wheezing for each gram of oxygen in the atmosphere-how to stay on your bike, let alone repeat the loop? And where you come across a section of road with long enough to make a complete set of 10 without being executed by a truck?
Sprint work since you can find a position of sprint all out to 30 or 45 seconds. Do it to park at your track in the vicinity of a school, or an empty street parking. Sprint work because you can go from 0 to max in 1 seconds and keep on going. In addition the legs, hips and redundancy; You also pump the arms like crazy, unlike say on a stationary bike. Working indirectly main muscles, shoulders, arms and even cheek muscles (face).
At the end of the sprint, the lungs will be on fire and would collapse rather than continue on foot or part of the rest of the set of trot. You should have depleted all that you have. Sounds great, right-better, because you need to repeat this cycle of 8 or 10 times. Still sound great? Someone wrote that the next day, the legs will be tired. Your legs will probably be much more than just tired.
Value of the HIT is that you will continue to burn calories effectively, even after the session is over. Contrast that the more traditional aerobic workouts where burn calories usually stops after the end of your cardio session of slow and steady.
So, then hit should be the way to go, to correct. Burn calories all the time and it sounds like the entire session takes only 10-15 minutes to complete.
Not so fast, hold on ...
For an individual who has been training or was an athlete at one point, HIT can be an excellent alternative. But for a beginner, I contend that the body of a beginner is not only prepared to deal with the tension and the "pain" to HIT. In fact, a beginner is substantially more likely to hurt herself within the training session before anything else.
Go back to the quantity of the muscles in your legs and hips. Now add all the major muscles physique which get recruited all out in this sprint and you have a large amount of muscle potentially weak pushed at maximum effort without notice. Do you have a situation ripe for pulled muscles and thesis.
Once that occurs, any progress is not just any progress, but progress in reverse.
Even on a stationary bike, you call via secondary muscles of the leg that usually are not all worked too much effort. It holds the same accurate injury potential.
Lose weight and burn fat should not have to involve the courtship only to burn injury some more calories. And as Lyle McDonald, struck a positive aspects seem to fall after three weeks or so, whereas it is slow and steady cardio just keeps moving as otherwise the turtle that just plows ahead.
Interval training I run from my dash yd 110 days school track team, and on the football team. I did my time with heavy bag in the army. I can attest to the range as effectiveness training was in me getting into shape. I can attest even pulled muscles and injuries.
The competition that we have now is with ourselves. And while any training session is open to potential dangerous and injury; We need to minimize, as far as possible, especially when there are other options available.
For a beginner, the HIT is not the best option cardio to burn fat.
Unless you're really capable of, then by all means, give it a go.
Learn more about HIT and its scientific background and debates to Smart weight gain.
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