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HIIT (High Intensity Interval Training) HIIT training, which stands for High Intensity Interval Training, is one of the most effective methods for fat loss and muscle retention. HIIT training is not new, but is a form a interval training which has been used for many years. HIIT is the best way to burn fat without burning muscle. Studies have shown that long endurance activates such as aerobics cause muscle catabolism (the breakdown of muscle tissue). HIIT training allows you to lose the fat without losing muscle. If you need proof all you need to do is look at sprinters to see that they have low body fat and lean, defined bodies. HIIT and interval training are very similar, the only difference is the intensity in which they are done. So what is interval training? Interval training is a varying of intensities within one workout, where you add a low intensity bout with a higher intensity bout. HIIT training is a very high intensity bout with a lower intensity bout. You can perform your interval training in many ways, and you should use variety. You can perform it on a stationary bike, stair- master, mountain bike, local track, etc. Change it up often. HIIT For Beginners If you are new to exercising you should start out slow. Beginners to HIIT should start out with walk-jog interval training. Start with a 1 minute walk / 1 minute jog session and repeat for as many times as possible. As you progress, you can use a 30/30 routine where you walk for 30 seconds and the jog for 30 seconds. You can perform this anywhere. If you would like to make it a little harder, find some hills where you can perform it. Perform this routine from 2 to 4 times a week or more until you are able to progress to the intermediate level. |