Turbulence Training: High Intensity Interval Training
Craig Ballantyne
Exercise Videos for Fat Loss
This is Craig Ballantyne from TurbulenceTraining and TTmembers Today we are going to cover High Intensity Interval Training for fat loss . You've probably heard of Intensity Interval Training because it's been used in a lot of programs these days for fat loss cause smart trainers know that it works a lot better than slow boring cardio. You get results faster, with much shorter workouts, and you actually get results, compared to some of these cardio workouts that aren't getting you any results at all.High Intensity Interval Training means any type of spring exercise that lasts from about 0-90 seconds. Anything longer than about 2 minutes can get into what's called aerobic interval training.
Generally High Intensity Interval Training sessions are about 90 seconds or less.So usually even about 15-30 or even 45 seconds. That just means that you sprint for that designated period of time. Then you go down to a very easy period of exercise. That's one of the big mistakes people make when they are doing their interval training, they don't drop the intensity down low enough during the recovery period.
If you are running at 10 miles per hour during your interval, and you drop it down only 8 miles per hour, then you're really just still doing cardio. You're not doing High Intensity Interval Training because that will not allow you to recover, and you won't be able to sprint hard again at 10 miles per hour. So make sure you go from hard to easy.That means from going from a sprint, to a walk. It's OK to walk during interval training. That's the whole purpose so that you can work really hard.We are going to start with our warm up. Then we will get into our first High Intensity Interval Training.
So after I am fully warmed up, as you see in the exercise videos above, doing our regular specific 5-10 minute warm-up, then we'll go into our High Intensity Interval Training. So now I am sprinting. This is a pace that I can maintain for 30 -45 seconds. I'll do my interval after 45 seconds. I'll take it all the way down to a very low recovery pace. So all the way down to 3.5 MPH on the treadmill. Make sure that you're walking. So it doesn't matter if you run you intervals at 8 MPH or 10MPH or even 12 MPH, you have to come down to this walking pace. That's one interval. You'll do about 6 intervals in a workout, and finish with a cooldown. That's High Intensity Interval Training. It's going to give you more results in terms of your fat loss program, also in sports specific conditioning. It's also going to make you fitter for your everyday activities.
About the Author
Craig Ballantyne is a Certified Strength Conditioning Specialist and writes for Men's Health,Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fatlos workouts have been featured multiple times in Men's Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardiosessions or fancy equipment, visit Turbulence Training
4 Minute Workout
