I've layed out what you can do to perform this training to maximize benefits and fat loss! If you feel uncomfortable while exercising then by all means slow down or stop, no matter what the monitor is telling you. Why is HIIT superior to steady state cardio like jogging when it comes to fat burning? Typically your heart rate will increase beats for each progressive challenge. Note: the above are only recommendations.
Take cardio, for example. How much cardio does it take to burn through that stubborn layer of fat lingering around your abdomen? Where cardio is concerned, the theory has always been more is more. What would you say if we told you that the latest scientific research suggests shorter cardio sessions for crazy fat loss? How would you feel innterval you could actually end up burning more fat in the long run while holding on to more of your iron-wrought muscle? High-intensity interval training, or HIIT, is on the fast track to hearf the standard for steady and sustained fat loss.
HIIT is what it says high-intensity and the results are undeniable. By cycling between bouts of trainin and short stretches of active recovery, a mirror will be all you need to gauge your progress. Trainers and other experts argue that since lower-intensity cardio exercise burns a higher percentage of fat for energy, slow and steady indeed wins the race.
Anecdotal reports and early research on HIIT went against the steady-state establishment, claiming that it was the superior method of cardio for losing fat. And the exercise community, likely looking for a way to collectively limit its time on a conveyor belt, felt it was time for in-depth science interval training fat loss heart rate put an end to the developing debate.
What trainingg found, time after time, was that Haert cardio was the best way to lose fat, despite the fact ratf it required less total time. One of the earliest studies, done by researchers at Laval University Ste-Foy, Quebec, Canadakept it basic, using two groups in a months-long experiment. One group followed a week program using HIIT while the other performed only steady-state cardio for 20 weeks.
Proponents of steady-state training were pleased to hear that those subjects burned 15, calories more than their HIIT counterparts. Those who followed the HIIT program, however, lost significantly more bodyfat. A study from East Tennessee State University Johnson City demonstrated similar findings with subjects who followed an eight-week HIIT program. Meanwhile, those who plodded through the eight weeks on a steady-state program lost no bodyfat. Fraining what is it about HIIT cardio training that sends bodyfat to the great beyond?
There are actually several reasons, but the first and perhaps most important involves its effect on your metabolism. A study from Baylor College of Medicine Houston reported that subjects who performed a HIIT workout on a stationary cycle burned significantly more calories during the 24 hours following the workout than those who cycled at a moderate, steady-state intensity due to a rise in resting metabolism.
Since HIIT is tougher on the body, it requires more energy read: calories to repair itself afterward. The previously mentioned East Tennessee State study found that test subjects in the HIIT program also burned nearly more calories per day during the 24 hours after exercise. Research also confirms that HIIT enhances the metabolic machinery in muscle cells that promotes fat-burning and blunts fat production.
The interval training fat loss heart rate to all this research is discovering that shorter exercise sessions will allow you to hold on to more muscle. Pro physique competitors often have to walk a fine line between just enough and too much steady-state cardio because the usual prescription of minutes, sometimes done twice a day precontest, can rob muscles of size and fullness.
Short, hard bursts of cardio, on the other hand, will interval training fat loss heart rate you preserve your hard-earned muscle mass. In the event you choose cycling as your primary method of HIIT cardio, you can actually add leg mass because of the increased recruitment of the growth-crazy, fast-twitch fibers in your thighs. Doing cardio after weights or in the morning on an empty stomach will burn the greatest amount of fat. During both of these times your body is slightly carb-depleted, making fat the primary fuel source for energy.
If you do cardio first thing in the morning, have a half-scoop of whey protein about 10 grams mixed in water or grams of mixed amino acids before your session.
Is it IMPORTANT to know your HEART RATE during a WORKOUT? Why? Heart Rate Zones and Exercise.
Cardio For Fat Loss, You can do interval cardio training with any exercise that elevates your Your heart rate is only maxed for seconds before it. Interval training workouts are a great way to burn fat fast and overcome a plateau in training or weight loss. 7 Interval Training Workouts To Burn Fat Fast. Cardio For Fat Loss: Interval Training Beats Out Low Intensity!.