Interval Training for Anaerobic Health

Interval training is a great way to lose fat and train the anaerobic system without losing muscle mass. Usually when we do cardio such as jogging or elliptical, we are only training our aerobic system and using mainly slow twitch muscle fibers. What high intensity interval training does is stress our bodies in a different way so that it trains our fast twitch muscle fibers. It is a lot more intense than what most people are used to, but it is a great way to stay fit and cut any lingering fat we don't desire.

The best part about interval training is that you don't have to spend an hour in the gym to get a good workout. Normally interval workouts only last 10-20 minutes!

It is recommended to not "jump" into this kind of workout program unless you can do 30-40 minutes of cardio at 70% of your max heart rate.

Here is a sample program you can try if you are up to the challenge!
[examples of exercises you can use are below]
*Warm up: 5 minutes (moderate intensity)
30 seconds (9/10 intensity)
90 seconds (5/10 intensity)
Repeat the 30 & 90 second set for 3-4 times, followed by a cool down. The most important part of HIIT is really pushing hard for the 30 seconds, and making sure to cool down afterward!
*Cool down: 5 minutes (light intensity)

here is what the first day could look like as an example:
5 minute jog warmup--> 30 seconds sprint --> 90 seconds jog--> 30 seconds sprint --> 90 seconds jog --> 30 seconds sprint --> 90 seconds jog --> 5 minute cool down light or quick walk

---> Follow this program and increase the amount of times you do each set. For example, if you start with 3 sets of the 30/90 interval the first day, increase to 4 after completing the set of 3 a few times.
-To go the extra mile with your HIIT training, once you get to 6-7 sets, decrease the second interval of 90 seconds to 60 seconds, while still increasing your sets!

General guidelines:
*Do this workout EVERY OTHER DAY if you can and do not combine it with another workout on the same day, but on the off days, you can add whatever you would like. This is because of the intensity of the workout. If it feels like the hardest thing you have ever done, then that means it's working :)
*If you are too tired on the day of your training, don't push it! The body needs time to rest and over training is no fun.
*Feel out your workouts & do what feels best for YOU

Here are some examples of exercises you can use:
-Running
-Treadmill
-Box Jumps
-Sprinting
-Elliptical
-Jump Rope
-Biking
-Pushups
-Stair master

My favorite way to do HIIT is to do knee highs in place for the intense part, and then jog for the moderate part!

This post is written by Michael
Adapted from:
Gymboss
HIIT or miss
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