High Intensity Interval Training for Weight Loss

Regular aerobic exercise is a necessary component of a healthy lifestyle, and is an effective tool in weight loss regimens. People tend to begin their fitness routine enthusiastically, only to get discouraged as they grow bored with the repetitive nature of cardiovascular workouts and have difficulty fitting them into their day. Interval training is a way to squeeze more workout into less time by combining short bursts of intense activity into your regular workout. By keeping the "slow" intervals at an even higher pace, it turns into high-intensity interval training, and may help you burn more calories in less time.

Types of Interval Taining

Interval training includes three types. Regular interval training involves short bursts of increased intensity punctuated by periods of low-intensity work. High-intensity interval training uses short bursts of high-intensity work as well, but the in-between intervals are worked at a moderate rather than light intensity. In both of these methods, the work/rest intervals are timed precisely to maximize calorie burn. Fartleks, a Swedish interval training method, relies instead on the athlete's perceived exertion level to tell him when to switch modes. For example, a runner would sprint until he couldn't sprint any more, then jog at his usual pace until he catches his breath. Then he would sprint again, and the cycle would continue.

Benefits

Interval training has many benefits, all of which are only enhanced by boosting the intensity. You burn more calories because your heart rate climbs higher and you use more energy to complete the intense bursts, and the switching between extreme effort and moderate effort teaches your body to use the anaerobic system more efficiently. The moderate rest intervals also teach your body to metabolize muscle wastes more efficiently, leading to fewer aches and cramps. Last but not least, high-intensity interval training helps increase the amount of oxygen you can comfortably pump in and out, allowing you to breathe harder and get more oxygen to your muscles without feeling out of breath. All of these benefits help you to perform better at any workout you do, which will only help you achieve your weight loss goals.

How It Works

High-intensity interval training works by switching the body back and forth between aerobic and anaerobic activity. During your moderate interval, you're working aerobically, using oxygen to provide energy to the body. When you dramatically increase the intensity for a short time, your body demands more energy faster than you can take in additional oxygen, so your body switches to anaerobic mode, burning stored carbohydrates for energy instead. The anaerobic mode is powerful, but it cannot last very long, so you then switch back to a moderate pace and back into aerobic mode. This gives your body a chance to recover and process the metabolic waste from your muscles before it's time for another intense interval.

Recovery

The one factor that sets high-intensity interval training apart from regular interval training is the recovery period. In regular interval training, there is a greater difference between the intervals because even though the intense intervals may be very intense, the recovery intervals are very easy. For example, a runner may sprint, then walk, or even stop completely. In high-intensity interval training, you use active recovery, which means you move at a moderate pace while you recover. This means that after you sprint, you continue to run at your normal pace until it's time to sprint again. This prevents the body from recovering completely, and keeps the heart rate higher for the duration of the session, increasing calorie burn.

Safety

High-intensity interval training involves some risk. It is an intense experience that should not be done more than twice per week, with at least one day of rest in between. Begin gradually, and lengthen your intense intervals as you become more accustomed to the increased demands. Jumping right in can lead to injury, as your body will not be prepared. Wear a hear rate monitor and check your heart rate often to make sure you never go above your maximum heart rate -- 220 minus your age. If you are new to exercise or have a chronic health condition, consult your doctor before beginning high-intensity interval training.

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How to Get Rid of Arm Flab with 7 Tips Concerning Workout and Food

Both men and women can have problematic arm flab if they eat excessively and discontinue performing regular workouts. The most usual region of flab appears in the triceps of your arm. This is situated beneath your upper arm region where it can be unimpressively jiggle once you raise your arm. Unluckily, there is no easy solution to eliminate the flab once it is there already. You need a time to perform a mixture of aerobic workout and renovate your diet to gain the most noteworthy distinction. Here is how to get rid of arm flab.

Tip #1: Enroll in a gym.

Join with your nearby gym to perform weight exercises two to three times weekly. Make sure to inquire from your coach regarding doing something to work out your legs together with your arms. A complete exercise will assist you burn extra calories to lessen your body fat.

Tip #2: Do the workout at home.

Put aside money and practice the workout plan in your home. Utilize a five-pound free weight to perform bicep twists. While being seated on a tough chair, cling to the weight in your left or right hand when you place your feet on level with your shoulders.

Tip #3: Try this exercise.

Sustain your arm by placing your other hand beneath the arm. Raise up the liberated weight gradually until it is in similar level with your shoulder. Cling to the position about one second then gradually carry the liberated weight downward. Do this workout on your arm with approximately eight lifts, but not more than fifteen. Change the position and do again the exercise for your other arm.

Tip #4: Perform another series of weight lifting exercises.

Relax for 15 minutes then return to perform another series of lifting with your liberated weights, doing again similar steps like before. Perform another series following another 15 minutes relaxation. It is essential to perform about three sessions every day then gradually raise it to 20 weight lifts each arm for several weeks. Performing triceps kickbacks are also useful for lessening slackness in upper arm. You can use a five-pound weight for this type of exercise.

Tip #5: Take a look at your diet.

Examine your diet and distinguish the foods you consume that add up to your weight. For a start, you can keep away from consuming foods bought in fast food chains. Consume lots of fruits and vegetables, meats containing lean fat and foods with essential oils such as omega-3 fatty acids to lower your bad cholesterol level. The foods loaded with omega-3s include flaxseed, salmon, sardines and walnuts.

Tip #6: Perform cardiovascular or aerobic workout.

This will assist you burn up to as much as 1,000 calories during a one-hour session. You can discuss with a gym instructor regarding the type of cardiovascular workouts you can perform. Perform this type of exercise gradually, particularly if you are just beginning.

Tip #7: Practice a mixture of cardiovascular workouts.

You can include regimens such as stepping, exercising on a stationary bike or swimming. Increase to probably performing tremendous cardiovascular workouts such as rock climbing, rowing or cross-country skiing. The more you perform aerobic workout, the more calories you will burn, which will lead to the decrease of flab beneath your arms as well as other parts of your body.
Learn how to get rid of flab in your arms with the secrets provided herein. You can always workout and diet all at the same time.

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4-Minute Tabata-Inspired Fat-Blasting Workout

If you are trying to get fit but don’t have a lot of time to devote to working out, the Tabata protocol might just be the workout for you. Tabata is a 4-minute high intensity interval training (HIIT) workout named after Izumi Tabata, Ph.D. In his 1996 study, Tabata analyzed the data of a group of athletes following a training protocol which involved a mix of 20 seconds of maximum effort followed by 10 seconds periods of rest for eight rounds. He compared their data with a similar group of athletes using steady state training, and he found that the first group of athletes had more measurable athletic gains, including anaerobic capacity benefits. But what are the benefits for us regular folks, you ask? A recent study found that Tabata burns an average of 13.5 calories per minute (several participants burned much more), making it one seriously efficient workout! “This particular style of interval training has profound effects even on short-term post-exercise metabolism," says study author Michele Olson, PhD., lead researcher at the Auburn University Montgomery Kinesiology laboratory. "It would take five times the amount of typical cardio exercise to shed the same number of calories you can in a 4-minute, all-out effort Tabata segment." Read on to see a 4-minute Tabata-inspired fat-blasting workout.

Maximize Your Training - First and foremost, according to study author Michele Olson Ph.D., you’ve got to go all out with Tabata. “In my study, subjects did jump squats as high and as fast as they could, crouching super low for every 20 second round,” she says. The results showed that participants pushed close to 95 percent max on average. “It's a tough training method if you do it correctly; but if you are doing eight rounds of the 20-10 formula and not truly pushing beyond max, you won't see the benefits of the authentic Tabata format.” Olson notes that getting to that max level every time may mean you need to stick with only five to six rounds in the beginning and build up to eight full rounds. It’s best to cut your rounds short and go all out; otherwise you are just doing a variation of circuit training.

EXERCISE 1: High Knees - 1 Round, Olson recommends a 5-minute warm-up. Jumping rope – real or imaginary – is a great way to break a pre-Tabata sweat. After you’ve warmed-up, you’ll be ready for your first interval: high knees. Start by running in place as fast as you can (remember to GO ALL OUT!), driving your knees up as high as you can lift them. Pump your arms back and forth to help propel your knees higher for 20 seconds. Rest for 10 seconds and then move right into the next interval.

EXERCISE 2: Squat Jumps - 2 Rounds, Lower into a squat position, pushing your hips back and knees tracking over (but not past) toes. Keep your chest lifted and arms bent with your elbows touching your knees. Quickly jump straight up, reaching your arms overhead. Land softly in squat position and then immediately repeat for 20 seconds. Rest for 10 seconds and then repeat once more.

EXERCISE 3: Dumbbell Snatches - 2 Rounds, One per Side Stand with your feet slightly wider than shoulder-width apart. Holding a dumbbell with your left hand, extend your right arm out straight to the side of your shoulder. Olson recommends using 8-10-pounds, depending on your level. Lower into a squat position, sitting back into your hips, pressing your thigh slightly outward to keep knees tracking straight over your toes. Next, explode through your hips, driving energy through the hip joint (as if you were about to vertically jump off the floor) and perform an upright row motion with your left arm, raising dumbbell to shoulder level, rotating your palm front. Immediately press dumbbell vigorously overhead as if you were going to punch your knuckles through the ceiling. Repeat as quickly as possible with good form for a total of 20 seconds. Rest for 10 seconds and then repeat on the opposite side.

EXERCISE 4: Speed Skater - 1 Round, Stand with your feet together and your arms by your sides. Take a wide step out to the side with your left foot, lowering into a squat position, bending your right knee behind body, tapping right foot lightly on the floor and swinging arms to the left. Quickly push off your left leg, swinging your arms out to the sides of your shoulders, jumping out and over to the right, landing on right leg with left leg crossed back, arms swinging to right side. Repeat as quickly as possible for 20 seconds. Rest for 10 seconds and then move right into the next interval.

EXERCISE 5: Lunge Jumps - 2 Rounds, One per Side Step with your right leg back into a lunge, bending your elbows with your arms by your sides. Jump straight up, reaching your arms overhead and extending your legs in the air. Land softly in starting lunge position. Repeat as quickly as possible for 20 seconds. Rest for 10 seconds and then repeat on the opposite side.

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