High-intensity interval training is characterized by repeated sessions of relatively brief, intermittent exercise, often performed with an “all out” effort or at an intensity close to that which elicits peak oxygen uptake;
A High intensity exercise includes aerobic exercise and strength training exercise, but not necessarily in the same session. This blend helps maintain or improve cardiorespiratory and muscular fitness and overall health and function. Regular physical activity will provide more health benefits than sporadic, high intensity workouts, so choose exercises you are likely to enjoy and that you can incorporate into your schedule.
Benefits of High intensity exercise
This type of training has been shown to improve:
- aerobic and anaerobic fitness
- blood pressure
- cardiovascular health
- insulin sensitivity (which helps the exercising
- muscles more readily use glucose for fuel to
- make energy)
- cholesterol profiles
- abdominal fat and body weight while
- maintaining muscle mass.
Exercise intensity is a subjective measure of how hard physical activity feels to you while you’re doing it your perceived exertion. Your perceived level of exertion may be different from what someone else feels doing the same exercise. For example, what feels to you like a hard run can feel like an easy workout to someone who’s more fit.
Your heart rate offers a more objective look at exercise intensity. In general, the higher your heart rate during physical activity, the higher the exercise intensity.
Studies show that your perceived exertion compares well with your heart rate. So if you think you’re working hard, your heart rate is probably higher than usual.
You can use either way of gauging exercise intensity. If you like technology, a heart rate monitor might be a useful device for you. If you feel you’re in tune with your body and your level of exertion, you likely will do fine without a monitor.
High intensity workouts are without question one of the most effective and time-efficient ways to exercise your cardiovascular system and burn fat, this why we have listed below the best exercises that you can try.
Running is an effective and efficient high-intensity way to improve and maintain fitness. Begin a routine over several weeks by walking as briskly as possible for 20 minutes. Running is a great option, as it burns more calories than most other types of exercise because it requires many different muscles to work hard together.
Our body burns fat best when you run at a speed that corresponds to approximately 65 percent of your maximum heart rate. If you’re going by feel, this translates to a five out of 10 on the effort-level scale (10 being an all-out effort). The longer these runs last, the higher the rate of fat burning climbs, so push the duration instead of the pace in these workouts. Avoid taking sports drinks or energy gels during fat-burning runs because their carbohydrate content reduces the muscles’ reliance on body fat for fuel.
Try sprinting for short periods of time as oppose to jogging, this will increase your your anaerobic endurance.
It’s a misconception that doing weights bulks you up, it in fact also helps you slim down and revs up your metabolism permanently. So head to the weight room, and when you feel like quitting, ask yourself why you started. The secret to shedding pounds is actually to build muscles. Go on, workout with weights. Another option is circuit training, which involves moving quickly from one exercise to the next, and burns 30% more calories than a typical weight workout. It blasts fat and sculpts muscle, burning up to 10 calories a minute.