#FitTipFridays - TylerJohnstonFitness

“The answer is HIIT”










STOP wasting your time doing hours of cardio each week and not getting the results.

In order to really shed bodyfat, and increase cardio, you’ve got to do less, not more.

But how? You might ask.

The answer is HIIT (High Intensity Interval Training).
HIIT is the most effective and efficient form of cardio training for not only burning calories but burning fat and increasing cardio endurance.

The Benefits:

With HIIT, one can get the benefits of MORE than a full hour of traditional cardio in only 15 minutes!

According to a 2011 study presented at the American College of Sports Medicine Annual Meeting, just 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training.

The effect of the intense training revs up your metabolism and the result is your body burns more fat and calories in the 24hours AFTER the HIIT session than it would with traditional cardio.

One 2006 study found that after 8 weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study, while maintaining the same pace.

1) No Equipment Necessary:

HIIT can be done with any piece of cardio equipment or without by running on the spot, high knees or plyometric exercises.

2) Burn Fat NOT Muscle:

Let’s face it, you’ve worked your ass off to build up your muscle mass. The last thing you want is to melt away your muscle with hours of jogging.
Studies show that both weight training and HIIT workouts allow dieters to preserve their hard-earned muscles while ensuring most of the weight lost comes from fat stores.
This is why olympic sprinters look like beasts and marathon runners look like Jack Skellington.

3) Increase Metabolism:

In addition to increased fat burning and more muscle preserved, HIIT stimulates production of your human growth hormone (HGH) by up to 450% during the 24 hours after you finish your workout. This is great news since HGH is not only responsible for increased caloric burn but also slows down the aging process, making you younger both inside and out!

So what exactly is HIIT and how do I do it?

HIIT describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest.
It is a simple concept – go at maximum effort for a short period of time followed by a recovery period and repeat. Although because it’s so short, you will be working hard the whole time.

So how long should my intervals be?

Some say to do HIIT as 1 minute running as fast as you can followed by 2 minutes of jogging and repeat, however I do not recommend this. I do NOT know ANYONE that can run at absolute maximum effort for 1 full minute which defeats the purpose of HIIT. So I recommend starting with intervals of 15 seconds all-out, followed by 45 seconds of recovery (light jog) for a total of 15 minutes 3 times per week. The idea is to increase your heart rate as high as possible in the shortest amount of time and then bring it back down and repeat, so ensure your recovery speed is slow enough that you can actually lower your heart rate back down.

If after a few weeks you want to up the intensity you can increase to 20 seconds all-out followed by 40 seconds recovery for 15-20 minutes total, 3-5 times per week.

Stop wasting your time, start training right and seeing the results you want!


Signing Off…

That’s all for now! I hope this has inspired you to whoop yourself into shape with some good Ol’ Fashion sprints!

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– Tyler Johnston