In this article il sumarise todays training at the gym, and explain the benefits of what I did and why.
Before I start with todays article: this post has a few references from external references with links, so if you don’t want to read all, you can obviously just skip through.
This morning I did the vast bulk and majority of the exercise doing HIIT Training with Activity Recovery MMA Hurricane training in between sprints.
The benefits of HIIT training are summarised below:
HIIT (High Intensity Interval Training) is cardio performed at such an intense level that your body will spend the rest of the day expending energy to recover.
This is commonly referred to as EPOC (excess post-exercise oxygen consumption) and it means that you consume a great deal more oxygen recovering from the exercise bout than you would have if you’d just done a steady-state workout. This means that you will be burning up to nine times more fat while sitting on the couch later that night than you would have if you’d spent an hour on the treadmill at a moderate pace
When you perform long-duration, moderate-intensity exercise, you can actually put yourself in a catabolic state in which you will start losing muscle mass – some of that hard-earned muscle will start degrading itself in your quest to get lean.
“High Intensity Interval Training is all about speed. Speed during exercises – it’s intense. Speed during workouts – usually they last less than 20 minutes and speed for results – an hiit workout will lose up to 9 times more fat than a similar cardio workout. It is mostly used for individuals trying to lose weight but the rate at which it can make you fitter makes it valuable for all types of exercise. It has a number of distinct goals and differences which make it unique” – Cited from: http://www.intervaltraining.net/hiit.html
The hurricane training I performed was only a touch on what the real thing is:
I sprint on the treadmill for almost full exhaustion for 45-60 seconds, get off and do a full body compound exercise for 10 reps, then active recover until my heart rate reaches a particular rate again, upon which I perform the cycle again but this time change the compound exercise in between:
you can see below how to make your own hurricane plan courtesy of Mens Health Magazine:
Simply pick one exercise from the options (a, b, or c) listed in each group. Then do all five exercises in the order shown, without resting. That’s one round. Rest for 2 minutes between rounds, and then repeat up to 2 more times. Use this plan twice a week, on the days between your regular workouts.
Exercise #1 (select one)
Option A. Jump rope Skip or jump at the highest intensity you can maintain for a total of 60 seconds.
Option B. Treadmill run Go at the fastest pace that you can maintain for the entire 60 seconds.
Option C. Shadowboxing Throw punches at an imaginary opponent—alternate hands, and mix jabs and hooks to the body and head—while you dance and duck as if you were in the ring.
Exercise #2 (select one)
Option A: Stepup Place your left foot on a bench and push your body up until both feet are on it. Step down with your left foot, and then your right. Repeat, this time starting with your right foot. Continue to alternate.
Option B: Bench jump With your feet shoulder-width apart, dip down and jump up onto a bench. Step down and repeat.
Option C. Scissor bench jump Place your left foot on a bench with your right foot on the floor. In one movement, jump up and switch leg positions in midair. Continue to alternate to the left and right.
Exercise #3 (select one)
Option A: Medicine-ball crunch Perform a classic crunch while holding a medicine ball against your chest.
Option B: Medicine-ball Russian twist Sit holding a medicine ball in front of your chest. Lean your torso back slightly and raise your feet off the floor. Now rotate the ball to your left and then to your right. Move back and forth quickly.
Option C: Medicine-ball pike Lie on your back with your body straight, holding a medicine ball behind your head. Now simultaneously raise your legs and arms until the ball touches your feet.
Exercise #4 (select one)
Option A. Pushup Keeping your body rigid, lower yourself until your chest touches the floor. Repeat as many times as you can in 60 seconds, even if you have to stop—just rest and start again.
Option B: Chinup Using a shoulder-width, underhand grip, pull your chest to the bar. Repeat as many times as you can in 60 seconds, just as you did on the pushup.
Option C: Dip Lower your body until your elbows are bent 90 degrees. Repeat as many times as you can in 60 seconds, just as you did on the pushup.
Exercise #5 (select one)
Option A: Walking lunge Step forward with your left foot, lower your body into a lunge, and then bring your right foot forward. Now push your body back to a standing position.
Option B: Squat thrust Squat and lean forward so that your hands are on the floor and you’re on the balls of your feet. Then kick both legs back into a pushup position, reverse back to a squat, and jump as high as you can.
Option C: Jump squat Stand with your feet shoulder-width apart, lower your body until your thighs are parallel to the floor, and then jump as high as you can.
Read more at Men’s Health: http://www.menshealth.com/fitness/simple-fat-burning-exercises#ixzz1vDFj72Xe