58. High-Intensity Interval Training
Source: From Wikipedia, the free encyclopedia
"High-intensity interval training (HIIT) or sprint interval training is an exercise strategy that is intended to improve performance with short training sessions. HIIT is a form of cardio which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from 9–20 minutes. The original protocol set a 2:1 ratio for work to recovery periods. For example, a runner would alternate 15-20 seconds of hard sprinting with 10 seconds of jogging or walking"
Little Method
"An alternate regimen based on a 2009 study[3] uses 60 seconds of intense exercise (at 95% of VO2max) followed by 75 seconds of rest, repeated for 8-12 cycles. Subjects using this method trained 3 times per week, and obtained gains similar to what would be expected from subjects who who did steady state (50-70% VO2max) training for five hours per week. While still a demanding form of training, this exercise protocol could be used by the general public with nothing more than an average exercise bike."
Source: Dr. Al Sears, M.D.
"For her first “workout” I asked Terri to walk for 45 seconds, then rest. When she was ready, she did it again. That’s it. At the time, that’s all she could handle.
“That’s it?” she said. “That’s all I have to do?”
“Yes. This is PACE, not aerobics or cardio.”
Start any form of high intensity training and it should add value to our life style.
Happy Implementation...
Combination of endurance training like marathon and high-intensity interval training like sprinting
"High-intensity interval training (HIIT) or sprint interval training is an exercise strategy that is intended to improve performance with short training sessions. HIIT is a form of cardio which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from 9–20 minutes. The original protocol set a 2:1 ratio for work to recovery periods. For example, a runner would alternate 15-20 seconds of hard sprinting with 10 seconds of jogging or walking"
Little Method
"An alternate regimen based on a 2009 study[3] uses 60 seconds of intense exercise (at 95% of VO2max) followed by 75 seconds of rest, repeated for 8-12 cycles. Subjects using this method trained 3 times per week, and obtained gains similar to what would be expected from subjects who who did steady state (50-70% VO2max) training for five hours per week. While still a demanding form of training, this exercise protocol could be used by the general public with nothing more than an average exercise bike."
Source: Dr. Al Sears, M.D.
"For her first “workout” I asked Terri to walk for 45 seconds, then rest. When she was ready, she did it again. That’s it. At the time, that’s all she could handle.
“That’s it?” she said. “That’s all I have to do?”
“Yes. This is PACE, not aerobics or cardio.”
Start any form of high intensity training and it should add value to our life style.
Happy Implementation...
Combination of endurance training like marathon and high-intensity interval training like sprinting
