Perform the interval training after you do your strength training or you may be to tired to lift.Make sure you drink plenty of water and eat about 1.5 hours before you do it.If you are a beginner to this type of training you may want to start with LIIT (Low Intensity Interval Training) or you may throw up…same idea just keep the intensity a little lower. Exercise Post Oxygen Consumption (increases caloric burn at rest).In summary HIIT has been shown to improve the following better than long steady state training: In a more famous study known as the Tabata study, researchers found that by using an interval of 20 seconds of high intensity work and a rest period of 10 seconds for a total of 4 minutes participants were able to achieve higher V02max(aerobic capacity) and a faster heart rate recovery when compared to the group who did moderate intensity endurance training.Subjects got the same results in oxygen utilization in both programs but the amazing thing is the interval training group actually only did 2 minutes and 30 seconds of actual work. In a case study done in Canada at McMaster University researchers compared the effects of 20 minutes of high intensity interval training (30 second sprints followed by 4 minute resting periods) with 90-120 minutes long steady state training in the heart rate zone.Research has been done comparing long steady state cardiovascular training with HIIT and the results are surpising. This means that the workout is going to be hard, harder than what you are used to, but it takes less than half the time. The key is to make sure the intensity for the 15 seconds is high. Of course for most of you sprinting is not an option but this type of training can be done on a stationary bike, the arc trainer or even walking on an incline. This would typically last for about 8 rounds equaling 8 minutes of work. An example of this would be sprinting on a treadmill for 15 seconds and then jumping off and resting for about 45 seconds before repeating again. A usually work to rest ratio is about 3:1. Essentially HIIT means doing shorts bursts of higher intensity exercise followed by larger break periods. As you have probably read in fitness magazines by now, the recent trend towards HIIT (High Intensity Interval Training) conditioning is beginning to replace the old school thought of spending long hours on the treadmill. Recent research has shed light on the dark days of long steady state cardiovascular training. Why not mix up your cardio routine? What if I told you that you could get more out of your workout by putting in less time on the treadmill or elliptical. If you are a regular here at a gym there is a good chance that you have been doing the same cardio routine for a while. Mixing up your cardio routine for golf can be beneficial.
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