Hiit Cardio Your Solution For Fat Loss?

An article I wrote on Hiit Cardio

Basics of HIIT Cardio Training

If you're reading this, then you're probably interested in devising a new and effective workout program for yourself. In that case, I suggest considering HIIT cardio training. An acronym for "high intensity interval training," HIIT is a method designed to have a maximum of desirable effects on your body. There's substantial evidence that HIIT cardio training is much more effective than more conventional forms of cardio training in virtually all respects, including the development of muscles and the burning of calories.
Whatever you're trying to achieve, you could probably do it better with a HIIT cardio program than you could with a more conventional running workout. This is not only because of the effects of HIIT cardio on the body, but also because the program itself has a lot of fluidity, allowing you to tailor it to your own needs and desires.

HIIT Cardio: How It Works

HIIT cardio training takes ordinary cardio training as its basis, but it builds on this foundation by adding certain components. Cardio training is about exerting the body in aerobic exercises such as running or cycling; interval training is about linking up a period of high intensity exercise with a period of lower intensity exercise. So putting these together, HIIT cardio involves the introduction of interval training methods into traditional cardiovascular regimens. This has the effect of creating a highly targeted workout which is designed to bring about very specific effects, whereas just running as much as you can is a much more general kind of activity. To put it simply, HIIT cardio carefully thinks about what the workout is actually doing, and then uses this knowledge to create the ideal results.

The basic principle is to introduce periods of high-intensity sprinting into your normal running. The length of these periods can vary according to the effect you're trying to achieve, but it?s important that the high intensity periods are balanced by a corresponding period of recovery. This not only enhances the effects of the workout, it also prevents you from putting too much stress on your body, which is an easy risk with HIIT cardio. As a general principle, the longer the sprint phase is, the longer the recovery phase will need to be. Also, this has a tendency to be exponential: In other words, whereas 10 seconds of sprint might only require, say, 20 seconds of recovery (or twice the time), a 1 minute sprint may require a recovery phase of 4 minutes (or four times as long). You can adjust this relationship on the basis of your own body's feedback, but again, it's very easy to overdo it with this form of exercise, so you'll need to take care to maintain an appropriate balance. Ironically, the danger is great exactly because HIIT cardio is so effective.

Aspects of HIIT Cardio Training

The two main factors involved in this kind of workout are the sprint period and the recovery period. The relationship between the two factors could be expressed as a ratio: For example, if the sprint interval and the recovery interval are equal in duration, then this is a 1:1 ratio. Or if you spend 20 seconds in sprint followed by 40 seconds in recovery, then this would be a 2:1 ratio. In order to find the ratio, you simply divide the duration of the recovery period by the duration of the intense period (For example, 40 seconds divided by 20 seconds equals a 2:1 ratio.) Generally speaking, an HIIT cardio program with a high ratio will be good for developing endurance involving constant changes in speed and direction, whereas an HIIT cardio program with a lower ratio will be good for developing endurance which can be sustained consistently over a long period of time. It could be very useful for you to keep the ratio of your own HIIT cardio program in mind, because by manipulating this ratio, you can develop an HIIT cardio program which best suits your needs.

Your needs will be determined by the kind of skills you're most seeking to develop. For example, if you're a football player, then maintaining a high sprint-to-recovery ratio may be the best program for you, because this simulates the nature of the movements involved in playing football. On the other hand, if you're a soccer player, then you may want to keep the ratio as even as possible, because a game of this sport doesn't allow for much extended rest.

HIIT Cardio and Metabolism

As a form of interval training, you can expect HIIT cardio to have marked effects on your body's rate of metabolism. In practice, what this means is that your body will continue functioning at an enhanced level even after the workout itself is over. The shifts between different phases of intensity promotes the re-calibration of your body to a new "default" setting, so to speak. By changing the rate of your metabolism, HIIT cardio puts your body in something close to a perpetual workout mode, making it easier to transition from working out to not working out. In short, your body starts thinking like an athlete, making the development of muscles, the burning of calories, or whatever else happen much more naturally than it would otherwise.

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This is part of why HIIT cardio training is superior to more conventional forms of cardio training: the workout doesn't stop when it actually stops. This is a huge advantage over regular cardio workouts, where the benefits normally wear off shortly after the exercise is concluded. By enabling your body to continue burning calories at an accelerated long after the running itself is over, HIIT cardio brings long-term change to your body as effectively as possible. By keeping up this kind of training, then, the ethos of your workout program will stay with your body throughout more and more aspects of everyday life. Ultimately, this kind of total change in your body's setup is one of the most powerful effects of a workout which includes HIIT cardio.

Source: http://indigosociety.com/showthread.php?62613-Hiit-Cardio-Your-Solution-For-Fat-Loss

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