Short and vigorous is roughly how high-intensity interval training (HIT) can be explained. You push yourself to the limit of your physical capabilities in a short period of time, and this creates a burning effect. What the effect is, you will find out now.
If you’re tired of endless long sessions on the treadmill or don’t see any progress for a long time, you should try a more intensive method of training.
With HIT, the intensity of exercise alternates between a period of intense exertion and a period of recovery. This increases the fat-burning effect.
This makes HIT one of the most effective and time-saving fat-burning methods.
How exactly do HITs work? It’s very simple: HIT has several rounds in which the intensity of the exercise – a period of intense exertion and a period of recovery – alternates. Depending on your maximum heart rate (e.g. 180 beats per minute, depending on your health and fitness), this should range from 80 to 100% during the stress phase and 40 to 50% during the recovery phase. On a scale of difficulty from 1 to 10, this means that if you’re in the intensive phase, you can rate the difficulty at 8-10. During the recovery phase, it’s 4-5.
Here’s how it works: Depending on the load, the intensive phase should last between 15 and 60 seconds and the recovery phase should last 10-30 seconds. Repeat this alternation 5-20 times. Ultimately, the goal is to really give ‘full throttle’ during the load, so that you actually need a short break to breathe again. Only if you give it your all, you won’t be able to do many intervals to reach your limits. So the goal is not to slack off for 60 minutes at a relaxed pace.
Whether you choose to exercise with your own bodyweight for the intensive phase, running sprints, cycling sprints… in the end, it doesn’t matter. You have the freedom to do your workout anywhere you like.
You should alternate between intensive exercises and intensive recuperation. Because your body is exposed to maximum stress during training, it needs at least one day of rest: ‘The more the better’ does not work in this case.
So what’s the deal with the fat burning effect? The positive effects of HIT:
– Maximum fat burning.
– Increased endurance.
– Building muscle mass.
Even after the workout is over, your body temperature and energy expenditure still rise, so your body is still coping with stress for 72 hours after HIT, and your body burns more calories during rest.
Of course, HIT is not the only way to burn fat. However, it is the least time-consuming.
HOW HIT HELPS YOU TO LOSE WEIGHT
Lesezeit: 2 min
Short and vigorous is roughly how high-intensity interval training (HIT) can be explained. You push yourself to the limit of your physical capabilities in a short period of time, and this creates a burning effect. What the effect is, you will find out now.
If you’re tired of endless long sessions on the treadmill or don’t see any progress for a long time, you should try a more intensive method of training.
With HIT, the intensity of exercise alternates between a period of intense exertion and a period of recovery. This increases the fat-burning effect.
This makes HIT one of the most effective and time-saving fat-burning methods.
How exactly do HITs work? It’s very simple: HIT has several rounds in which the intensity of the exercise – a period of intense exertion and a period of recovery – alternates. Depending on your maximum heart rate (e.g. 180 beats per minute, depending on your health and fitness), this should range from 80 to 100% during the stress phase and 40 to 50% during the recovery phase. On a scale of difficulty from 1 to 10, this means that if you’re in the intensive phase, you can rate the difficulty at 8-10. During the recovery phase, it’s 4-5.
Here’s how it works: Depending on the load, the intensive phase should last between 15 and 60 seconds and the recovery phase should last 10-30 seconds. Repeat this alternation 5-20 times. Ultimately, the goal is to really give ‘full throttle’ during the load, so that you actually need a short break to breathe again. Only if you give it your all, you won’t be able to do many intervals to reach your limits. So the goal is not to slack off for 60 minutes at a relaxed pace.
Whether you choose to exercise with your own bodyweight for the intensive phase, running sprints, cycling sprints… in the end, it doesn’t matter. You have the freedom to do your workout anywhere you like.
You should alternate between intensive exercises and intensive recuperation. Because your body is exposed to maximum stress during training, it needs at least one day of rest: ‘The more the better’ does not work in this case.
So what’s the deal with the fat burning effect? The positive effects of HIT:
– Maximum fat burning.
– Increased endurance.
– Building muscle mass.
Even after the workout is over, your body temperature and energy expenditure still rise, so your body is still coping with stress for 72 hours after HIT, and your body burns more calories during rest.
Of course, HIT is not the only way to burn fat. However, it is the least time-consuming.
We wish you the best of luck,
your Butterfly Coach team
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