Fat Burn Exercises - Interval Training

FAT BURN EXERCISES - INTERVAL TRAINING

High intensity interval exercises (HIIT)

 

Fat burn exercises are great for losing weight, for burning fat, boosting metabolism, developing strength, improving endurance. They are simply great. You do not have to spend hours in the gym. 30min workout every day is enough to transform your body to perfect one.

Fat burning exercises (HIIT) are designed to maximize fat stores as energy when performing your exercises. This form of exercise is a highly effective method in burning fat.

High intensity interval training is performing a series of exercises with minimal rest periods between each exercises. This forces your body to utilize stored fat as energy, thus you burn fat more efficiently.
Fat burn exercises are not for everyone. If you are completely new beginner and never workout before, you should start your training with Total body workout - strengthening training to build your aerobic level, then you can move to fitness level and start doing fat burn exercises - interval training.

Interval training is the best method for losing fat. Its secret to success is not in how many calories you burn during the routines but rather on how many you burn after the exercise and where these calories come from. Before interval training always warm up and after training cool down.

Developing a HIIT program involves two prime considerations: the duration, intensity and frequency of the high-effort (or "work") interval and the length of the recovery (or "rest") interval. The work interval can last from 5 seconds to 8 minutes. Power athletes tend to perform shorter work intervals (5-30 seconds), while endurance athletes will have longer work intervals (30 seconds to 8 minutes).

Intensity of the work interval should range from 80% to more than 100% of maximal oxygen consumption, hear rate max or maximal power output.

The intensity of the rest interval can range from passive recovery (very little movement) to the more common active recovery of about 50-70% of the intensity measures described above.

The relationship of work and rest intervals is also a consideration. Many studies use a ratio of exercise to recovery. For example 1:1 ratio could be 30 seconds of work followed by 30 seconds of rest. A 1:2 ratio would be a 30 seconds work interval followed by a 1minute rest. Typically, the ratio is designed to challenge a specific energy system of the body.

Interval training does not simply mean sprinting as hard as you can on a treadmill. There are other options, such as using the elliptical machine or stationary bike, walking. But first and foremost, all interval training should start with a warm-up. Warm up you can start out with jumping jacks.

Questions about training

How many times per week can HIIT be completed?

Research says three times per week may produce the best results while limiting injury. Interval training pushes the body hard, so it is important to be fully recovered between sessions.

Is it safe for beginners or someone who has been inactive for several months?

Starting or restarting any exercise program requires a careful progression of activity level. Beginning with HIIT may increase the chance for injury and muscle soreness. A better approach is to start with continuous, low intensity aerobic exercise. Then you can progress slowly into interval training.

Is it ok to eat before a HIIT training?

The stomach empties its contents more slowly when exercise intensity exceeds 80% VO2 Max, thanks to changes in blood flow and hormonal and neurotransmitter activation. Eating foods that are low in fiber, lactose and nutritive sweeteners several hours before training, and being sure to drink plenty of fluids, will reduce the chance of gut problems during exercise.

Join me:
http://www.facebook.com/Perfectleanbody
http://www.pinterest.com/Perfectleanbody
http://www.twitter.com/Perfectleanbody