Posted by: Roberto | 2 April, 2008

High Intensity Interval Training

HIIT is an acronym for High Intensity Interval Training. This aerobic workout is very good for improving heart and lungs conditioning, as well as for fat burning, especially around the waist. In fact, by doing HIIT, you raise your metabolism and trick your body, so it continues to burn calories for up to 6 hours after the exercise, as if you were still exercising.

The HIIT sequence can be performed at home or in a gym on a treadmill, or outside, on a track or in a park.

A HIIT sequence is made by alternating 1 minute walking and 1 minute running, 1 minute walking and 1 minute running and so on, constantly changing the speed of the walk and the speed of the run.

So, for instance, if you are performing a sequence on the treadmill, you could follow a pattern like this: 1 minute walk at speed 5,00 Km/h, followed by 1 minute run at speed 8,00 Km/h, followed by 1 minute walk at 5,5 Km/h, followed by 1 minute run at 7,5 Km/h, and so on.

Always perform a 5 minute walk as a warm-up before the HIIT sequence, and a 5 minute walk as a cool-down after the HIIT sequence.

Slowly increase the duration of the HIIT sequence, so that your body will not adapt itself and you can continually benefit from this exercise.

Once you have finished with the exercise, perform some stretching for the lower part of the body: quads, hamstrings and calves.

Roberto Bocchetti is a certified personal trainer in Playa del Ingles, on the beautiful island of Gran Canaria (Spain). Contact: Tel. (+34) 636 903 009.

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