Interval cardio training, better known as HIIT (High-Intensity Interval Training), is a popular and effective workout method.
If you're looking for a way to burn fat, increase endurance, and improve metabolism in less time, HIIT is what you need. Let's figure out what it is and how to properly incorporate it into your routine.
Principles and Benefits of HIIT
The essence of high-intensity interval training lies in alternating short periods of maximum effort with short periods of active rest (low intensity).
This is fundamentally different from traditional steady-state cardio, where you maintain the same intensity throughout the entire session.
The main advantage of HIIT is its effectiveness for fat loss. The body spends a lot of energy recovering after intense bursts, leading to the so-called "afterburn" effect of calorie expenditure post-workout.
This process, known as EPOC (Excess Post-exercise Oxygen Consumption), means your body continues burning fat and calories for many hours after you finish training.
This makes HIIT an ideal choice for fat loss and significantly reduces the time you spend working out.
However, it's important to understand that for athletes who have recently done heavy anaerobic strength training, adding cardio in this format may be excessive.
Who Can Do HIIT
In principle, the interval cardio system is suitable for both beginners and advanced athletes.
However, beginners must ensure they have no cardiovascular issues.
For beginners, it’s important to start with fewer rounds (e.g., 2-3) and gradually increase as endurance improves.
It’s also ideal for those looking to intensify their cardio workouts.
Structure of a HIIT Workout
Any quality workout, including HIIT, should begin with a warm-up and end with a cool-down. This not only reduces the risk of injury but also prepares the body for exertion and aids recovery.
Warm-up (5 minutes)
Start with light cardio. This could be brisk walking, light jogging, or pedaling on a stationary bike with minimal resistance. The main goal is to raise body temperature and prepare joints and muscles.
Main Part (15-20 minutes)
This is the core of your HIIT session, consisting of multiple intervals. Each interval is divided into two phases:
- High-Intensity Phase (40 seconds): Work at your maximum capacity. You should feel your heart rate spike and breathing become difficult.
- Active Rest Phase (20 seconds): Reduce intensity but don’t stop completely. This could be a slow pace, walking, or very light pedaling. The goal is to let your heart rate partially recover.
Repeat these intervals 15-20 times.
Examples of Intervals on Machines:
You can perform HIIT on various cardio machines:
- Treadmill:
- 40 seconds: Maximum speed sprint.
- 20 seconds: Fast walk or very slow jog.
- Elliptical Trainer:
- 40 seconds: Maximum pedal speed with high resistance.
- 20 seconds: Slow pedaling with low resistance.
- Stationary Bike:
- 40 seconds: Maximum pedal speed with high resistance.
- 20 seconds: Slow pedaling with low resistance.
The Concept of "Rounds" and "Rest Between Rounds"
When you combine several such intervals on different machines or with different exercises, this forms a round. In the context of strength training, a HIIT round can be compared to a superset or set.
- One round/set: For example, performing an interval on the treadmill, then the elliptical, and then the stationary bike.
- Rest between rounds: After completing one round, rest for 60-90 seconds. This allows partial recovery while maintaining high workout intensity.
Cool-down (5 minutes)
Finish the workout by gradually decreasing pace and intensity, then stretch major muscle groups. This helps muscles recover and improves flexibility.
However, there is a nuance: this method should not be used constantly.
Key Tips:
- Quality over quantity: It's better to perform fewer intervals with maximum effort than many half-hearted ones.
- Consistency: 2-3 HIIT sessions per week are optimal.
- Hydration: Drink enough water before, during, and after training.
- Listen to your body: If you feel pain, stop the exercise.
Interval cardio training is a powerful tool to achieve your fitness goals. It helps improve heart health, boost endurance, and effectively burn fat while saving time.
Conclusions
Be sure to try the HIIT method yourself, especially if you struggle with excess weight. Remember that HIIT is high-intensity training and is not recommended for constant use.
