Rev Up Your Horsepower: An Interval Weight Training Plan
The first thing you need to do is to get your body ready for HIIT. You have to perform HIIT workouts at least 3 times per week.
If you don’t want to go through the hassle of getting yourself ready, then just do them once or twice a month. I recommend doing them every other day because it will give your muscles enough time to adapt and grow stronger.
If you are new to lifting weights, then start off with light weights and work up from there. You might feel like you’re not making any progress after a few weeks but keep going until you reach your goal.
Once again, if you aren’t feeling motivated anymore than that, then stop right now! There’s no point in wasting your time trying to get stronger when you won’t see results unless you continue to train hard.
HIIT Workouts: What Are They?
A HIIT workout is short for high intensity interval training. HIIT stands for high intensity interval training, which means that you alternate between periods of low-intensity exercise (like walking) and periods of higher-intensity exercise (like sprinting). These types of workouts are great because they allow your body to burn fat while increasing your aerobic fitness level. These types of exercise, in fact, burn up both your glycogen and fat storage.
You can do these types of workouts nearly anywhere as long as you have a good sense of timing. For example, if you’re jogging at a steady pace for two minutes and then sprinting as fast as you can for 30 seconds, you’re doing interval training.
These types of exercises are great to implement because they allow you to get the most out of your exercise time-wise (a.k.a. the most calories burned in the shortest amount of time)
As I mentioned, you can do these types of exercises nearly anywhere, which makes it convenient if you’re on the go a lot or if you don’t have a lot of time to work out (like most people). For example, if you’re jogging at a steady pace for two minutes and then walking for one minute, you’ve just done a HIIT workout!
Now that you know what a HIIT workout is, it’s time to learn how to do them.
Learn How To Do A HIIT Workout:
Below are general guidelines on how to do a HIIT workout. Remember to start off with low intensity and build up your endurance overtime.
Also, be sure to stretch before and after your workouts (especially since these are intense workouts, you risk pulling a muscle if you don’t stretch).
Warm up for at least 5 minutes.
Before you start your warm up, it’s recommended that you walk at a fast pace for five minutes. After a few weeks of training, you can reduce your warm-up to 4 minutes.
Perform 8 sets of interval training.
Perform each set for 30 seconds and then rest for 2 minutes maximum in between sets. If you need less time to rest, then go ahead and do it.
The idea is to keep your body working at a high intensity level and not to fatigue it so much that it can’t continue.
As you get more fit, you’ll be able to increase the time of your work interval as well as the decrease the amount of time you rest in between sets. As an example, at first you may be walking for 90 seconds and running for 30 seconds.
After a while, you may increase your walking time to 1 minute and your running time to 45 seconds.
The beauty of interval training is that it’s very flexible. As long as you’re working at a high intensity level and allowing your body to recover during the rest intervals, you’ll get fit quickly.
Perform the workout 3-5 times per week.
When you’re first starting out, it’s best to limit your workouts to 3 days a week.
Sources & references used in this article:
Effect of bit hydraulic horsepower on the drilling rate of a polycrystalline diamond compact bit by JL Holster, RJ Kipp – Journal of petroleum technology, 1984 – onepetro.org
Paper 23: An experimental investigation of non-steady flow in a radial gas turbine by RS Benson, KH Scrimshaw – … of the Institution of Mechanical …, 1965 – journals.sagepub.com
Relationship between gross weights and horsepowers of commercial vehicles operating on public highways by JM Wright, SC Tignor – SAE Transactions, 1965 – JSTOR