Individuals who want to focus on reducing body fat should engage in high intensity, intermittent exercises rather than jogging, walking or cycling at a steady pace. The faster I can get done and the faster my heart rate the better. Interval training is not without its downfalls, of course. Men's Health, The Brand Men Live By. The type of training I am referring to is a different form of High Intensity Interval Training HIIT called Tabata.
Have you ever compared the intervql of a world-class distance runner with that of a world-class sprinter? The sprinter's body resembles that of a Greek Adonis, with chiseled arms and powerful quads, while the skinny-fat distance runner makes Richard Simmons look like a Mr. These different body compositions point to the fact that not all cardio is created equal, which is why it's important to choose a form of cardio that meets your goals. A recent study compared participants who did steady-state cardio for 30 minutes three times a week to those who did 20 minutes of high-intensity interval training HIIT three times per week.
Both groups showed similar weight loss, but the HIIT group showed a 2 percent loss in body fat while the steady-state group lost only 0. The HIIT group also gained nearly two pounds of muscle, while the steady-state group fat burn high intensity interval training almost a pound. But this doesn't mean you can't maximize muscle mass and strength gains while conditioning. It just means you need to be smart about your cardio.
Check out the different forms of conditioning you can use to trim down the smart way—without giving up your strength and muscle gains. Since the mids, scores of studies have shown the effectiveness of interval conditioning for fat loss. One Canadian study compared the fat-loss effects of interval training versus a traditional, slow cardio regimen.
More recently, a study in the "Journal of Obesity" showed that 12 weeks of HIIT reduced body fat and increased muscle mass. There were also substantial reductions in total abdominal trunk and visceral fat, and increases in lean body mass and aerobic power. The most surprising aspect the trainlng was that the subjects' diets remained interrval same.
Since fat loss largely takes place in the kitchen, this is one more study touting the powerful effects of high-intensity interval training. Different forms of Tabata are practiced everywhere in the world, from plush, commercial gyms to sparse, hardcore, garage gyms. Named after Japanese researcher Izumi Tabata, who has conducted extensive research on interval training, Tabata consists of performing an activity all-out for 20 seconds, resting for 10 seconds, and then repeating the on-off sequence for four minutes total.
One of Tabata's most famous findings demonstrated that 20 seconds of all-out cycling followed by 10 seconds of low intensity cycling for four minutes was as beneficial for VO2 max maximal aerobic capacity as 45 minutes of long, slow cardio performed four times per week. Since VO2 max is generally fat burn high intensity interval training the best indicator of an athlete's cardiovascular fitness and aerobic endurance, this fat burn high intensity interval training was a game changer.
It conclusively showed that positive health benefits derived from traditional aerobic training could be accomplished with high-intensity interval training. What does this mean for you? You can stop spinning your wheels sooner if you trade in slow times on the treadmill for a fast sprint! Interval training is not without its downfalls, of course. Just because I'm suggesting it to build a lean, mean bigh doesn't mean you should incorporate it into your routine on a daily basis.
In fact, you shouldn't. True interval training isn't a rushed jog—it's balls ontensity. The central nervous system CNS is primarily affected by this high-intensity work and takes a minimum of 48 hours to recover. The late Canadian sprints coach Charlie Francis described the CNS like a cup of tea—everything pours into the cup until things start to overflow.
Overtraining leads to overflow. If you're overtraining, intervals can tax your CNS and cause muscle damage, mechanical tension, and metabolic stress. Like lifting heavy iron, interval training must integval allotted sufficient recovery time. Training intervals once per week can improve body composition along with conditioning levels. If you're looking to really up your conditioning, twice a week is a nice, sweet spot. Not sure where to start?
30 Minute HIIT Workout for Fat Loss Without Weights - Fat Burning High Intensity Cardio Exercises
HIIT Treadmill Workouts: Improve Your Running & Burn Fat. try high-intensity interval training and effectively burn calories. What is HIIT? High - intensity. Interval training workouts are a great way to burn fat fast and overcome a 7 Interval Training Workouts To Burn Fat Fast. High intensity interval training. Does the 'fat-burning zone' really exist? Backers of high-intensity interval training, While the lower intensity exercise may burn more fat.