High Intensity Interval Training: A New Frontier in Fat Loss by Nathan Latviatis

Are you exercising for long periods of time to try to burn fat? If you’re like most people you probably are, but there is a better, more

efficient way. It’s called “high intensity interval training” (HIIT) and lately it has started to become pretty famous for its obvious health

benefits.

-So, just how do you perform HIIT?

Simply put, HIIT is based around this concept: Go fast then go slow. Repeat. You can perform HIIT routines on pretty much any

machine you want like a treadmill, elliptical machine, cycling machine, or apply it to almost any sport (swimming, cycling, running).

Try to keep the bursts of speed at around 90%-100% of max effort.

Here is a sample HIIT routine:

Sprint 20 Seconds

Rest 10 Seconds

Repeat 4-8 Times

Or

Sprint 15 Seconds

Rest 5 Seconds

Repeat 4-6 Times

These are just samples, you can change it however you want (you could even use distance instead of time). Remember though,

HIIT is based around the concept of fast bursts of work. Also, to continually challenge yourself and also to continually make

progress you should increase the level of effort required. You could add extra sprint cycles to the routine, shorten the rest

periods, lengthen the sprint periods, try to run farther in the set amount of time, or (if you are going for distance instead of time),

try to complete the distance in a shorter amount of time. When starting out on your HIIT routine, don’t kill yourself the first time

though. You may have to work your way up, don’t be afraid to start out at a low intensity with low sprint times and high rest times.

-What Are the Benefits of HIIT?

--Major Increase in Fat Loss

In a study done by Tremblay and other authors, two groups were assigned different training regimens. Group A performed the

regular moderate intensity cardio (like jogging or bicycling) for 20 weeks and Group B performed a HIIT routine for 15 weeks. In

the end the results of each group were recorded. Group B lost nine times more fat than Group A and in 5 weeks less! (1)

--Increased Lactic Acid Threshold

Lactic acid is that burning sensation you feel when you work a muscle really hard. Lactic acid is a byproduct of the processes

your body uses to make your muscles work. When too much lactic acid accumulates in the muscles, the muscles become

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BIO:

Nathan Latvaitis: An avid fitness researcher - helping other people realize their goals through knowledge. If you want to gain more knowledge
there is an abudance of it at my website: http://www.weight-loss-resources.com

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