HIIT as Part of a Strength Training Regimen

High intensity interval training, or HIIT, allows an athlete to build up endurance by alternating a series of intervals that accelerate the heart rate to maximum levels for a set period of time with intervals that keep the heart rate in the 60 to 70 percent MHR zone. Athletes with a focus on strength training prefer to focus on HIIT because it is an anaerobic exercise. Anaerobic exercise doesn’t burn as many calories during the actual workout session as aerobic exercise does, but it makes up and surpasses the difference in calories burned in the 24-hour period following the workout. This leads to maximum fat loss. When less fat is visible on the frame, the results of time spent strength-training show through in the form of increased muscular definition visibility.

Strength trainers can do a HIIT workout on the same day as a weight training routine. However, the HIIT program should be done last to ensure fat is burned and not muscle. If heavy lifting is practiced, limit the HIIT to a 20 minute session. Consume a protein snack immediately post workout to promote speedy healing of the muscles and further fat loss.

Resting a day between weight lifting sessions remains a must while practicing HIIT, but HIIT can be done in the off days. It is important to not do a HIIT session if the muscles activated during the weight training routine are likely to be irritated during the intervals. For example, a day of weighted squats and lunges may leave the thighs and buttocks sore enough to prevent the safe, effective implementation of a HIIT sprint cycle. This is more likely to happen with a beginning exerciser than an experienced weight trainer. However, any athlete must be prepared to listen to body cues and warnings at all time.

Benefits of Anaerobic Exercise

Most people are familiar with aerobic exercises. However, they might not be completely familiar with the more involved sphere of fitness training known as anaerobic exercise. Granted, anaerobic exercise is not easy to take part in and you must already be in a reasonable amount of good shape. What are the specific benefits that anaerobic exercise can offer? Here are the main ones:

Anaerobic exercise speeds up your metabolism to its highest level. Your body will burn fat tremendously when you are taking part in regular sessions of anaerobic exercise. You definitely will burn up an enormous amount of calories when you are involved in the actual exercise sessions. This is not the only metabolic benefit you will acquire. Your body will see an overall improvement in metabolic function which means you will burn additional calories all through the day and evening.

Endurance levels can be enhanced by this type of training. Professional athletes put a significant amount of time in anaerobic training and for good reason. Their endurance increases significantly when thanks to this type of physical training.

Your heart health could become much stronger. This would the common result of a serious cardiovascular exercise program. Beware though if you have pre-existing heart problems, since this type of exercise can prove too strenuous.

There are scores of benefits to anaerobic exercise. As long as you are consistent with your workouts, you will discover you can certainly see much gained from these workouts.

Best HIIT exercises

When it comes to high intensity interval training (HIIT) exercises their are two main groups to consider. The first group of HIIT exercises are performed on cardio machines. The cardio machines that can be used include a bicycle, treadmill, elliptical, and a rowing machine as well as others. The treadmill is one of the most commonly used cardio machines for HIIT, although it can be dangerous and should only be used by those that are aware of the dangers. Using an elelliptical is probably a safer bet for those that want to do HIIT on cardio machines because it is easier to stay in control and you are less likely to fall.

The second group of HIIT exercises are aerobic exercises. The most common body weight exercises are sprinting, burpees, jumping rope, and cycling. Sprinting is the most common of the four for those that have a track in their neighborhood or at their gym. Burpees and jumping rope are two of my favorites because they are convenient and can be perform at home.

In order to get the most from your HIIT workouts, make sure you mix things up. As you can see their are tons of options when it comes to HIIT and you will get better results when you give your body a change of pace every once in a while.