Interval Training- HIIT or Miss? Michael Boyle. Please note: the following article is based on the lecture Interval Training done at the 2. Perform Better Summits. The entire talk is available on DVD at www. I think every fat loss article we read espouses the value of interval training for fat loss. In fact the term HIIT ( for High Intensity Interval Training) is thrown around so much that many people just assume they know what it is.
However among all the recommendations I see to perform HIIT, very few articles contain any practical information as to what to do or how to do it. I have to confess that I stumbled into this area somewhat accidentally.
Two different processes converged to make me understand that I might be a fat loss expert and not know it. In my normal process of professional reading I read both Alwyn Cosgrove's Afterburn and Craig Ballantyne's Turbo Training. What struck me immediately was that what these experts were recommending for fat loss looked remarkably like the programs we used for conditioning. At the time I was reading these programs I was also training members of the US Women's Olympic Ice Hockey team. It seemed all of the female athletes I worked with attempted to use steady state cardio work as a weight loss or weight maintenance vehicle. I was diametrically opposed to this idea as I felt that steady state cardiovascular work undermined the strength and power work we were doing in the weightroom.
Training; Mountain Bike; Repair; Active Living Guide; Racing; Culture. Retailer Program; Downloads; Event Finder; Copyright Notice. HIIT and Other Interval Training Methods for Fat Loss. Intermediate Interval Training Program If you have been exercising for about 6 months. Belly Busting Stationary Bike Workout; Belly Busting Stationary Bike Workout by Joseph Eitel, studioD. Stationary bikes burn calories and fat throughout your body.
HIIT on the Stationary Bike. As I have posted in the past, High Intensity Interval Training is the best form of cardio for maximizing your time at the gym. It’s also the fastest way to torch that extra fat! Get an effective cardio workout in just minutes with this interval plan for the stationary bike!
I did not do this as a fat loss strategy but rather as a . However, a funny thing happened. The female athletes that we prevented from doing steady state cardiovascular work also began to get remarkably leaner. I was not bright enough to put two and two together until I read the above- mentioned manuals and realized that I was doing exactly what the fat loss experts recommended.
We were on a vigorous strength program and we were doing lots of intervals. With that said, the focus of this article will be not why, as we have already heard the why over and over, but how. How do I actually perform HIIT? To begin we need to understand exactly what interval training is?
Features high-intensity interval training (HIIT), meaning you alternate periods of hard work with recoveries of lighter-intensity work. A bigger calorie burn and huge time.
In the simplest sense, interval training is nothing more than a method of exercise that uses alternating periods of work and rest. The complicated part of interval training may be figuring out how to use it. How much work do I do? How hard should I do it? How long should I rest before I do it again?
Interval training has been around for decades. However, only recently have fitness enthusiasts around the world been awakened to the value. The recent popularity of interval training has even given it a new name in the literature. Interval training is often referred to as High Intensity Interval Training (HIIT), and it is now the darling of the fat loss and conditioning worlds. Truth is, you can also do low intensity interval training. In fact most people should not start with HIIT but LIIT. HIIT may make you vomit if you don't work into it.
- Stationary Bicycle Workouts by Chloe Newkirk. On your stationary bike. Intervals for Cardio: Exercise Bike Interval Training Tips; Fit Sugar: Switch Up Your Cardio.
- Change Up the Pace: Interval Training.
- Interval Cardo Training on an Exercise Bike. Standard YouTube License; Show more Show less. Bike Workout (Lose 10 lbs.
Research Background. In case you have been in a cave for the last decade let's quickly review some research. A recent study, done in Canada at Mc.
Master University and often referenced as the Gibala Study after lead researcher Martin Gibala, compared 2. The result was amazing. Subjects got the same improvement in oxygen utilization from both programs. What is more amazing is that the 2.
A second study that has become known as the Tabata study again shows the extreme benefits of interval training. Tabata compared moderate intensity endurance training at about 7. VO2 max to high intensity intervals done at 1.
VO2 max. Tabata used a unique protocol of 2. This was basically a series of 2. Again, the results were nothing short of amazing. The 2. 0/1. 0 protocol improved the VO2 max and the anaerobic capabilities more than the steady state program. Further evidence for the superiority of higher intensity work can be found in the September/October 2. ACSM Journal. I am not a running advocate, but we can put to rest another high intensity (running) versus low intensity (walking) debate.
Do the math. Swain states that a 1. In other words, a 1. This means that expenditure goes from 5. Swain goes on to state that running at seven mph burns twice as many calories as walking at four mph. This means a runner would burn 1. The walker at four miles per hour would burn 5. MPH). That's less than four calories per minute of exercise.
Please understand that this is less a testament for running and more a testament for high intensity work versus low intensity work. More intensity equals greater expenditure per minute. Interval Training Methods. There are two primary ways to performing interval training.
The first is the conventional Work to Rest method. This is the tried and true method most people are familiar with.
The Work to Rest method uses a set time interval for the work period and a set time interval for the rest period. Ratios are determined, and the athlete or client rests for generally one, two or three times the length of the work interval before repeating the next bout. The big drawback to the Work to Rest method is that time is arbitrary.
We have no idea what is actually happening inside the body. In fact, for many years, we have always guessed as we had no other . The future of interval training lies with heart rate monitors. We are no longer looking at time as a measure of recovery, as we formerly did in our rest to work ratios. We are now looking at physiology. What is important to understand is that heart rate and intensity are closely related.
Although heart rate is not a direct and flawless measure of either intensity or recovery status, it is far better than simply choosing a time interval to rest. To use the heart rate method, simply choose an appropriate recovery heart rate. In our case, we use 6. After a work interval of a predetermined time or distance is completed, the recovery is simply set by the time it takes to return to the recovery heart rate. When using HR response, the whole picture changes. Initial recovery in well conditioned athletes and clients is often rapid and shorter than initially thought.
In fact, rest to work ratios may be less than 1- 1 in the initial few intervals. An example of a sample workout using the heartrate method for a well- conditioned athlete or client is show below. The reverse may be true in a de- conditioned athlete or client. I have seen young, de- conditioned athletes need rest up to eight times as long as the work interval. In fact, we have seen athletes who need two minutes rest after a 1.
In the heartrate method the rest times gradually get longer. Th first interval is 1- . The Problem with Formulas.
At least 7. 0 percent of the population does not fit into our age- old theoretical formulas. The 2. 20 minus age formula is flawed on two key points: it doesn't fit a significant portion of the population, and it is not based on research. Even the developer of the now- famous formula admits that his thoughts were taken out of context. The more accurate method is called the Heart Rate Reserve Method or Karvonen formula. Karvonen Formula(Max HR- Resting HR) x %+ RHR= THREx- (2. The key to the Karvonen formula is that it looks at larger measures of fitness by incorporating the resting heart rate and is therefore less arbitrary.
However, the two twenty minus age formula will suffice for establishing recovery hearrates. Interval Training Basics. The longer the interval, the shorter the rest period as a percentage of the interval. In other words, short intervals have a high muscular demand and will require longer rests when viewed as a percentage of the interval. Fifteen second intervals will need at least a 2- 1 rest to work ration. Three to one will work better for beginners. Interval Rest Recommendations ( Work to Rest Based)- 1.
Beginners at least 4. Rest 1: 0. 0 to 1: 3. Rest 1: 0. 0- 2: 0. Just remember, as the intervals get longer, the recovery time, as it relates to the interval, may not need to be as long. In other words, a fifteen second sprint may require 3.
Aerobic Intervals? The biggest benefit of interval training is that you can get a tremendous aerobic workout without the boredom of long steady state bouts of exercises. In fact as the Gibala study demonstrated, you can get superior benefits for both fitness and fat loss by incorporating interval training. If the heart rate is maintained above the theoretical 6.
This is why my athletes do almost no . All of our aerobic work is a by- product of our anaerobic work. My athletes or clients can get their heart rate in the recommended aerobic range for 1.
Modes of Interval Training. Although most people visualize interval training as a track and field concept, our preferred method of interval training is the stationary bike. Although I think running is the theoretical . Most Americans are not fit enough to run.
In fact, statistics estimate that 6. In a fitness or personal training setting, that is entirely unacceptable. Females, based on the genetics of the female body (wider hips, narrower knees) are at potentially even greater risk.
Physical therapist Diane Lee says it best in her statement, . You need to be fit to run. However, the most expeditious choice in my opinion will be a dual action bike like the Schwinn Air.
Dyne. The bike allows, in the words of performance enhancement expert Alwyn Cosgrove, . However, the bike is the best and safest choice. In my mind, the worst choice might be the elliptical trainers. Charles Staley, another noted training expert, has a concept I believe he calls the 1. Principle. Staley advocates doing exactly the opposite of what you see everyone else in the gym doing. Walking on a treadmill and using an elliptical trainer seem to be the two most popular modes of training in a gym.
My conclusion, supported by Staley's 1. Principle, is that neither is of much use. Interval Training Modes in Detail. Running. Running straight ahead for 3. Therefore, treadmill interval running is probably not for the average personal training client.
HIIT Cardio on Stationary Bike * The. Muscle. Program. com. You all have seen a ton of my workout blog posts for my weight training routines but I haven’t posted any cardio plans recently. Although you rarely see a cardio post from me, I’m fairly consistent with it. I’m well over 3. 8 and at my age, you need cardio.
In fact I notice a substantial difference if I miss a week of cardio. I keep my cardio very simple and usually hit it after my weight training workout. I’ll either walk on an incline on the treadmill for 3. I’ll doing an interval session on the stationary bike. I also alternate different types of stationary bikes. Lately I’ve been doing more HIIT cardio workouts (high intensity interval training).
So that’s the cardio workout I’ll post today (specifically what I’ve been doing this week). Burn Calories from Fat – Jason’s ASR Shred. Review. Stationary Bike – 1. Minutes Total. 2 Minutes – Warm up.
Seconds – High Intensity. Minute – Low Intensity. Repeat 3. 0 seconds high and 1 minute low. The total time of this cardio session is 1.
You start out with a 2 minute warm up. Once your 2 minute warm up is done you’ll hit it hard for 3. You’ll repeat this until you do a total of 1. It doesn’t sound like a lot but I’ve found it to be very effective at burning fat. HIIT cardio is one of the best ways to burn calories from actual fat rather than just calories. I do like to switch it up from time to time with walking on an incline.
However, lately I’ve been doing more of these high intense interval sessions on the stationary bike. You can alter this cardio workout however you please. For example, you may want to do 1 minute of high intensity instead of 3. I do. Or you may even reverse my order and go high intensity for a minute followed by 3. It really depends on your personal fitness goals. Train with Passion,Jason.