High-Intensity Interval Trainings in a nutshell
A special type of exercising called High-Intensity Interval Training has recently shown some significant benefits in burning fats and staying fit within a short amount of time (as for a workout) invested in each session. It suits a busy lifestyle perfectly. The concept is about making transitions between short bouts of moderate, medium, and high-intensity exercise. Among the obvious benefits, you will improve your endurance and increase your metabolism, which contributes to calorie burn. You will also have more time to, for example, visit a fashion hair salon. We will focus specifically on a treadmill, which is widely used in this kind of workout.
1. General concerns
You could think a HIIT workout increases the heart rate significantly and is mainly a cardio exercising. You’re right, and that’s why you should consult with your physician and do an examination at the first place. Not only your heart and cardiovascular system, but also your feet, knees, spine, hips, and ankles condition should be considered during the examination. In other words, each part of our body which will be included. The next step is to determine your current fitness level. Take a brisk walk for a mile on the treadmill. A brisk walk is about the speed which is sustainable, but takes much effort to proceed a conversation without taking a breath. Measure your pulse right before and after the walk. Your target (normal) heart rate may vary between 85 and 150 BPM. The maximum heart rate is an equation of 220 minus your age. If you’re 20 years old, your maximum heart rate is 200 BPM. The nearer your heart rate is to the higher end after the walk, the more aerobic improvement your body requires before attempting a HIIT workout.
2. Rate of Perceived Exertion
This is a scale you need to get familiar with just to make it more comfortable to monitor the intensity. You will need RPE to perform the interval training accurately. The scale starts with 0 which is no exertion. It proceeds with 1-2 which is very light intensity (walking). The next one is 3-4 which is light to moderate intensity (the brisk walk). Therefore, we get to 4-5 which is moderate intensity, when you can speak a sentence and then need to take a breath. Then 6-8 which is heavy intensity, when you can speak phrases. Finally, 9-10 is the level of very heavy intensity, which can be sustained for seconds and you can’t speak at all. You will extend the transitions with time. An unfit person, of course, will get to the maximum intensity zone very fast and feel harshly uncomfortable at this point. The max zone is about 85% of your top heart rate.
3. How to use a treadmill for HIITs
People choose treadmills for such workouts because you can easily adjust the intensity level from a jog to a sprint. The method is also called sprinting. Start with a warm-up, perform a brisk walk for three to five minutes. Thereby, increase the speed to a jog and perform it for two minutes. Now increase the speed to a sprint (running very fast) and do it for 1 minute. This should be about 8 at the RPE scale. Then return to the jog mode for two more minutes. Make sure you don’t drop lower the initial jog speed. Alternate the jog and sprint for seven cycles total. Finish with a brisk walk.
Do HIITs two times a week, including more leads to excessive fatigue and the heart rate bounces on a daily basis is not a good thing. It is important to balance HIITs with other aerobic activities like strength workouts and have an adequate amount of rest days. Let your muscles recover.
Jessica Carter finished UAL (University of Art London) with a specialization in Fashion Journalism. Now she lives in NYC and practice skills received there. She writes about fashion trends for different magazines and websites.
High-Intensity Interval Trainings in a nutshell Reviewed by Jessica Carter on 8:19:00 PM Rating: