Benefits and Methods of High Intensity Exercise
Aug 01, · High intensity cardio requires a certain mindset and attitude. You need to be prepared to wage war with the treadmill each and every time you step on it. You need to be ready and say to yourself, "I'm going to complete this session!" if you are not prepared for it mentally and physically, high intensity cardio regimes may not be for you. Jun 16, · HIIT is a quick, easy, and enjoyable way to improve your cardiovascular abilities and overall fitness (1). Many types of exercises and activities can be performed in high-intensity interval training. Usually, it includes running, cycling, rope jumping, push .
Many people don't understand the benefits of cardio or how low intensity cardio is much different than high intensity cardio. In order to understand how these are different, I will first have to explain some things to you first. L ike my other article, I was inspired to write about cardio for many reasons. First off, many people don't understand the benefits of it and as a result, they don't incorporate it into their training split. Finally, people don't know how cardio will affect their body, and they also don't understand that doing low intensity cardio is much different than doing high intensity cardio.
As you can see, cardio is very important for everyone. Cardio doesn't have to be boring. It can be fun and exhilarating! Cardio shouldn't be stereotyped to riding a stationery bike or running on a treadmill.
Cardio is included in many activities such as basketballswimmingbikingsoccerboxingand America's favorite sport, football! Low intensity cardio is much different than high intensity cardio. In order to understand how these are different, I will first have to explain some things to you.
The breakdown of fats in your body is called lipolysis. The enzyme in the body that is responsible for lipolysis is called lipase.
Lipase turns fats, or triglycerides, into three unbound fatty acids FFA and one glycerol molecule. So pretty much all you need to know by now is that lipase, the breakdown of fats, is caused partly by cardio. Mobilization is the breakdown of triglycerides into glycerol and FFA's for energy. So basically you can think of mobilization as breaking down fat in your body for future possible use.
Oxidation is the point at which the fatty acids that were mobilized were actually burned. Fats that were mobilized for possible use do not have to be burned and can be converted back into new triglycerides.
Studies have shown that as the intensity of exercise increases, the lower the amount of FFA's fats that have been mobilized there are in your bloodstream. By now, most of you are thinking: Ok, since high intensity cardio create less mobilization than low intensity cardio, then low intensity burns more fat.
This is not necessarily true. Although mobilization of fats goes down as intensity increases, the total oxidation of total fats is greater because more calories were burned, but at a lower rate of burned fat.
During low intensity cardiothe rate at which oxidation occurs in FFA's in much higher than in high intensity cardio. By now you are probably going nuts thinking: Ok, in low intensity cardio there is more mobilization and a higher rate of oxidation than in high intensity cardio. So why is high intensity cardio better for burning fat?
It is better for burning fat because although the amount of FFA's being burned is lower, the amount of total fat is much greater. So where is this other fat coming from? The other fat is how to become instantly rich intramuscular triglycerides. Intramuscular triglycerides are droplets of triglycerides that are stored inside the muscle fiber. This places fat closer to the site of energy production in the muscle fiber and therefore allows intramuscular fat to be utilized at a slightly higher rate than adipose tissue stored body fat.
That means you burned calories from fat and 20 from other sources. That means you burned calories from fat and 75 calories from other sources. With high intensity cardio, you burn more fat and calories than low intensity cardio in the same what color is an ethernet cable of time. The summary of this article is that there isn't a right answer as to whether low intensity is better than high intensity or that high intensity is better than low intensity.
Both have their advantages. The advantage of doing high intensity cardio is that you burn much more calories than low intensity cardio and you burn more fat in the same period of time. The advantage of low intensity cardio is that more of the calories that you burn are coming from fat and not other sources.
So, which one is right for you? High intensity cardio is better for people who aren't in a fasted state ex: pre-contest and don't have to worry about every last once of muscle. It is good for people who don't have hours a week to waste walking slowly on a treadmill. With high intensity cardio, you can burn more fat and calories in the same amount of time than low intensity.
Low intensity cardio is ideal for people who are in a fasted state. This allows them to burn off fat without having to worry too much about burning off what is high intensity cardio at the same time. Burning off calories during low intensity cardio is more what is a dds ms than burning off calories during high intensity cardio if you are going for fat loss.
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Benefits Here are the main benefits of cardio: Decreased resting heart rate. Decreased resting blood pressure. Increased muscular endurance. Improved circulation throughout your body.
How to play a.rar game percentage of body fat. Decreased stress levels. More energy to complete your daily activities with vigor.
The Difference Low intensity cardio is much different than high intensity cardio. Click Image To Enlarge. Here you will have easy access to the best cardio methods for fat loss, general health, endurance and how to make this seemingly boring activity fun and exciting! Almost any woman playing the weight loss game knows how vitally important daily calorie intake is.
Learn about 3 problems with calorie restriction and cardio. Author: Shannon Clark. About The Author. Exercise Calories Away!
What is HIIT?
High-intensity interval training (aka HIIT) is where you work, then rest, then work again. HIIT workouts are defined as being done at % of your maximum heart rate. 2 ??At this intensity, HIIT can yield what a 20 minute, 2-mile jog would yield. Jun 24, · High intensity cardio is better for people who aren't in a fasted state (ex: pre-contest) and don't have to worry about every last once of muscle. It is good for people who don't have hours a week to waste walking slowly on a treadmill. With high intensity cardio, you can burn more fat and calories in the same amount of time than low intensity. Jun 04, · What is High Intensity Interval Training? High Intensity Interval Training alternates between high-intensity and low-intensity exercise. For example, sprinting for seconds, then walking for seconds is high intensity interval training. HIIT can be used both anaerobically in the gym with weights and aerobically with cardio.
When most people think of cardio, they think of long, boring jogs, or endless hours on the elliptical. While these people obviously have different body types and genetics, the photo is still revealing. High Intensity Interval Training alternates between high-intensity and low-intensity exercise. For example, sprinting for seconds, then walking for seconds is high intensity interval training. HIIT can be used both anaerobically in the gym with weights and aerobically with cardio.
Yes, you burn more fat relative to glycogen when going for a walk, but what we care about is total fat burn. You increase your metabolism and burn more calories for up to 24 hours after interval training, whereas going for a jog burns almost NO calories after.
There are a number of great benefits to High Intensity Interval Training besides serious fat burn that include:.
The opposite occurs with steady state cardio, which for long durations is catabolic. You can still try interval training, but at a lower exercise intensity and beginners should always wear a heart rate monitor. NOTE: Interval training should begin with a minute warm up and end with a minute cool down to prevent dizziness, or nausea. I do this HIIT workout all the time on a treadmill, jumping rope, or doing kettlebell swings.
Any type of cardio can be used with interval training, but I would caution against running more than a few times per week, because the demands on your metabolic system and joints are significant.
For beginners, I recommend the elliptical, which is lower impact. Swimming, jumping rope, cycling etc. I rarely go for just a jog unless I just want to clear my head, or get a little sweat. Show 6 References.
Also, in terms of fat, can you please provide a comparison i. Great points. Personally, I think that HIT is much more rewarding and beneficial. I hate long jobs! The faster I can get done and the faster my heart rate the better. Thanks for the workout, I am going to try it out. I agree with most everything in this blog entry, especially about using HIIT to train as opposed to steady state cardio.
However, I think your images used to present the idea are misleading. The gentleman you used for your marathoner is of different descent than the gentlemen used to illustrate a sprinter.
Different groups have naturally occurring different body types and frame sizes. In addition, the man used to illustrate a marathoner is significantly older than the man used to illustrate the sprinter. Muscle mass as well as the ability to put on muscle mass decreases with age, and the roughly 20 years between these two men are certainly enough to make a difference.
Hi Jenni, I understand your point. I do believe, however, that most track athletes, regardless of their descent have muscular, lean, and balanced bodies. I think you make good points about the age differences etc. One more thing to mention is when I go for a jog, I love to incorporate a little interval training into it. Anything that can get people to move around is great.
HIIT happens to be more efficient at burning fat. Too many people focus on calorie burn and not the quality of the exercise. Even if 15 minutes of HIIT burned less calories than 30 minutes of jogging, it can still be far superior to help you lose fat because of hormonal changes in your body.
Thanks for the great post. I do have a question though that has been on my mind for a while and it will be nice if anyone can also contribute to the answer. My question basically is, how many minutes do you have to sprint to equal to 30 minutes of jogging? There may be no definite answer but it would be appreciated if I get a rough figure at least.
Basically, does 1 minute of sprint equal to 10 minutes of jogging when it comes to burning calories? Hey Wassim, thanks for the kind words regarding the article. So assuming you weigh pounds 80kg and you jog for 30 minutes, which is around 7 METs, you are burning about calories. You then get about 15 minutes of HIIT equal to 30 minutes of jogging.
I also want to emphasize in my opinion, HIIT is not about calorie burn, but about increasing your aerobic capacity substantially and improving your hormonal response. Thanks for the answer. Yesterday was my first day of HIIT and it was tough.
In total, I was only able to do 5 mins of jogging and 2. The temp here at night could reach upto 50 C on an average day during summer. That comparison is utter BS. As is HIIT. For proper interval training, here is a primer: home. Sprinters are mainly anaerobic and they have a lot more fast twitch muscle and their explosive speed depends on how much anaerobic power they can produce in a short amount of time. Bigger is better. Endurance events are aerobic in nature which requires high VO2Max numbers and superb oxygen delivery to the muscles.
It relies on slow twitch muscles and the less weight the athlete has to carry the better off they are. Their speed is Oxygen limited not strength limited hence the leaner body build up. I also start with a good 2 mile warm-up and another 2 mile cooldown phase. Hi Greg, I thought my mistake it was obvious the picture was just an extreme example of both training outcomes and genetics. Frankly, I feel like you are putting words in my mouth and twisting the meaning of this article, but I will reread it to make sure I am not misleading anyone.
By including the picture, I was to simply trying to show the extreme example of training outcomes, which I think is accurate. In your comments, you seem to be creating this endurance vs. In fact, they liked it. I believe from a time and fat loss perspective, HIIT is superior to steady state jogging. No doubt about it. Regarding interval training, the research study you presented uses an ergometer as the training modality.
For an elliptical, or ergometer, I agree the stimulus should be increased for a longer time period. You never really state in your blog that those pictures are extreme examples. Comparing the average sprinter to the average marathoner of similar age and ethnicity would reveal a much more subtle difference.
It is very misleading to your readers. Hi Jenni, Thanks again for your comment. After reading it over a couple more times, I realize how people can come to a conclusion which I did not intend. So guys, who do you want to look like? I like your update! I commend you for taking the constructive criticism in stride, something I often find myself hard to do. I like to increase the incline to make it even harder on the intervals when running on a treadmill.
I think a work to rest ratio is about as high as you can shoot for when doing sprints and really running hard. So a 30 second rest and work, or 60 second rest and work. Of course, these types of intervals are only for advanced trainees.
Hope that helps. I have been trying to lose my last bit of weight to hit my target goal of , currently at Anyways, I have been jogging around 3. I know you said its not all about the calories burned etc. Anything from treadmill, to jump rope, to swimming. Seriously some of my best content ever.
FYI, I do at lest mph sprints when I do intervals, then walk, or straddle the treadmill for a minute. I would try to do HIIT x per week, then jog, or do other cross training cardio ergomoter,swimming, jumping rope, etc.
I would argue though that the cardio is important, but the eating and strength training will make the biggest difference in your body. Hope this is helpful! I posted a question on here like a month or so ago.
I repeat each 10 times which makes it 15 minutes in total. That is excluding the 2 min warm up and 2 minute cool down. I lost 5kg in one month and I feel great. Thanks alot for the great info. It seriously helped me alot and saved me from jogging for a long time. I feel stronger, lighter and fitter.
Wassim — How could I forget you! Nice work.
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