Heart Rate Interval Training: Get a Stronger Heart and Leaner Body
In the past few years there have been many studies published on HIIT (High Intensity Interval Training). Some of them are listed below.
The research shows that HIIT improves your cardiovascular fitness, increases muscle strength, burns calories faster than regular exercise, reduces body fat while increasing lean mass, decreases stress hormones like cortisol and increases endorphins which make you feel good.
HIIT is very effective at burning fat and improving your health. You don’t need to run long distances or do any other strenuous activity.
Just walk around a track for 30 seconds every five minutes. If you want to increase the intensity, just add one minute intervals between each set of 10 repetitions. The key is to keep it fun!
The best part about HIIT is that you can start doing it right away without any equipment. All you need is a treadmill or stationary bike with a heart rate monitor.
There are several apps available on the Apple App Store and Google Play store that allow you to perform HIIT workouts anywhere.
There are some drawbacks of HIIT though. One drawback is that it takes time to build up your endurance before you can do longer sessions of HIIT.
The American Council on Exercise recommends that you build up to 60-90 minutes of intense exercise.
Another drawback is that it can be very hard on your body. If you don’t have an understanding of how your body responds to exercise, you may find yourself with an injury.
Always start off with a 10 to 1 exercising to rest ratio and continually increase the intensity as your body becomes accustomed to the exercise.
It’s important to remember that there are many variations of HIIT. This post is just to give you a general idea of how to get started.
Here is a list of different types of exercises discussed in this article:
4. Ski Machine
5. Elliptical Machine
6. Rowing Machine
7. Jumping Rope
8. Stair Master
9. Inclined Walking
10. Step Machine
12. Kettlebell Swings
13. Mountain Climbers
14. Jumping Jacks
21. Back Extensions
Enjoy and stay fit!
You’ve learned about different types of exercises: Running/Walking, Cycling, Swimming, Ski Machine, Elliptical Machine, Rowing Machine, Jumping Rope, Stair Master, Inclined Walking, Step Machine, Treadwall , Kettlebell Swings, Mountain Climbers, Jumping Jacks, Push-Ups, Burpees, Squats, Lunges, Planks, Pull-Ups , Back Extensions.
Sources & references used in this article:
Impaired cardiac function among obese adolescents: effect of aerobic interval training by CB Ingul, AE Tjonna, TO Stolen… – Archives of pediatrics …, 2010 – jamanetwork.com
Heart rate variability in obesity and the effect of weight loss by K Karason, H Mølgaard, J Wikstrand… – The American journal of …, 1999 – Elsevier
Both aerobic endurance and strength training programmes improve cardiovascular health in obese adults by IE Schjerve, GA Tyldum, AE Tjønna, T Stølen… – Clinical …, 2008 – portlandpress.com
Effects of exercise rehabilitation program on heart rate recovery in patients with chronic heart failure by S Dimopoulos, M Anastasiou-Nana… – European Journal …, 2006 – journals.sagepub.com
Interval training in the fed or fasted state improves body composition and muscle oxidative capacity in overweight women by JB Gillen, ME Percival, A Ludzki, MA Tarnopolsky… – …, 2013 – Wiley Online Library