High Intensity Interval Training Vs. Just 4 Minutes Training
High Intensity Interval Training (HIIT) basically refers to a cardio workout that is performed at a very intense level that your body ends up spending the rest of the day using up energy in order to recover from the arduous ass-kicking you have given it. HIIT is also known as Excess Post-exercise Oxygen Consumption or EPOC which means that you use up a whole lot more oxygen to recover from the exercise session than you would actually have if you had only done a steady-state drill.
What You’ll Gain from HIIT
When referring to HIIT, you normally talk about a really intense training where you would have to push yourself out of your comfort zone and truly challenge yourself. Being a specialized method of interval training, HIIT usually consists of all-out intensity workout which is separated by rather longer intervals of gradually increasing intensity drills. Since HIIT involves fleetingly pushing yourself to your maximum capacity, HIIT will offer you several benefits that a run of the mill exercise could hardly provide. HIIT:
· Aids in training and conditioning both of your aerobic and anaerobic energy systems
· Helps in increasing the amount of calories to burn during and after your exercise bout
· Results in metabolic adaptations that will allow you to expend more fat as fuel under various conditions
· Seems to limit muscle loss which can happen with weight loss
In order for you to make the most of the benefits of HIIT, it is important that you push yourself really hard, if possible, beyond your aerobic comfort zone, and then let your anaerobic energy system be replenished by your body through the recovery intervals.
General Workout Guidelines
· Prior to any HIIT fitness program, you need to exercise for 20 to 30 minutes at the minimum, at 70 to 85% of your approximate maximum heart rate without having problems or wearing yourself out.
· Due to the fact that HIIT is extremely physically taxing, it is crucial that you build up your HIIT program bit by bit. This way, you make sure that you’re not overdoing the drills.
· Before and after every HIIT exercise session, see to it that you always warm up and cool down properly for five minutes, at the very least.
· Try working as hard you possibly can all throughout those highly intense intervals till you feel the burning sensation in your muscles which is an indication that you have moved into your anaerobic zone.
· Full recovery normally takes roughly four minutes for all of us, but you can opt to shorten the recovery intervals once your high intensity intervals are also shorter. Remember do not fully use up your anaerobic energy system.
· The moment you experience breathing difficulties or chest pain while having your HIIT, cool down right away. Do not just stop from what you are doing. End your session gradually with your cool down exercises, otherwise your blood will pool in your extremities which can cause faintness or lightheadedness.
Just 4 Minute Training does not push you to do one hour trainings. It does not use weights, kettle bells, or ask you to perform feats of super human strength. That’s why more people can stick with Just 4 Minute Training as opposed to High Intensity Interval Training.