HIIT Workout (High Intensity Interval Training) – Fat Burner Cardio
Today I’m going to discuss HIIT Workout (Hight Intensity Interval Training) workout is the best way to perform cardio exercises. It not only burns calories but preserves muscle too. And also some common types of cardio exercises which you perform and think that they are working for you..!!
Hey, everyone, I hope everyone is crushing their fitness goals.
Well, today’s topic is very important and a controversial one and it is about cardio.
Cardio can be very helpful to take you close to your fitness goals. Cardio can aid to fat loss and also help you to improve your cardiovascular endurance.
Before we jump into the topic I want to make you understand deeply about the cardio.
Cardio is a short form for cardiovascular which involves your heart and blood vessels. Your heart pumps blood through blood vessels at an average rate of 5 liters per minute.
It is a normal rate however an athlete has higher pumping rate which is because of his training intensity and frequency.
The benefits of doing cardio are increased endurance, increased consumption of oxygen into your cells that work more efficiently and helps you become more productive & other lots of benefits.
People have misconceptions that cardio is bad for health and it decreases your lean muscle mass, however, it’s not 100 % true.
There are mainly three types of cardio training that you can perform:
- Low-intensity interval training(LIIT)
- Medium intensity interval training(MIIT)
- High-intensity interval training(HIIT)
These three are the types in which any cardio exercise that you do will lie in.
Now I will share pros and cons of each type of cardio and which cardio is most suited for your body weight.
So talking about LIIT:
LIIT is the type of cardio which is performed at between 40-60 % of your maximum heart rate. LIIT is done for about an hour or so which definitely burns a good amount of calories.
However, you need to understand that all the calories that are burned during this workout are not fully coming from your fat stores but also from your glycogen stores.
So for example, if you burn 200 calories from your LIIT workout then 100 calories will be burned from your glycogen stores and 100 calories from your fat stores.
The types of exercises that you can do for LIIT are cycling, swimming, cross trainer and much more, however, these need to be done for longer durations.
The workouts are generally performed by marathon runners that have to have greater endurance as opposed to power.
I generally don’t suggest doing LISS for strength athletes for more than 2 times per week because it can cause hindrance to your strength gains.
However, if a person is overweight than he can perform the LIIT for higher frequency per week as he won’t be in a position to sprint. After some time he can start shifting to MISS & then to HIIT.
The reason is that when a person is overweight he has higher chances of injury if he directly performs HIIT.
- It will help you curb your appetite
- It will help you maintain or lose fat
- It will help you build cardiovascular endurance
- It needs to be done for longer durations
- It is not suitable for strength athletes
- If done for longer durations it can cause overload on your blood vessels, which is why the marathon runners face heat attacks after 50’s.
- It can raise your cortisol levels if done very frequently
Now let’s talk about MIIT:
MIIT is the type of cardio which is performed at between 60-80 % of your maximum heart rate. MIIT is done for about 25-30 minutes which definitely burns a higher amount of calories than LIIT.
However, you need to understand that all the calories that are burned during this workout are about 75% coming from your fat stores & about 25% from your glycogen stores.
So for example, if you burn 300 calories from your MIIT workout then 65 calories will be burned from your glycogen stores and 225 calories from your fat stores.
The types of exercises that you can do for MIIT are cycling, swimming, cross trainer and much more, however, these need to be done for shorter durations but in small spurts.
The workouts are generally performed by marathon runners as well as bodybuilders that have to have greater endurance as well as small amount of power.
- It will help you suppress hunger
- It burns more fat than LIIT
- It helps build the strength of your blood vessels and your heart wall.
- It helps you maintain muscle mass to some extent.
- It may hinder your strength to some extent
- It has a bit higher risk of injury than LIIT cardio.
Now let’s talk about HIIT workout:
HIIT workout is a type of cardio that is performed at 90 % of maximum heart rate. HIIT workout is the best type of cardio that you can perform to reap overall health benefits. HIIT workout is a type of cardio that is performed in intervals while taking rest between each set.
For example, you should perform 4-6 sets of 30-second high-intensity cardio and take 30-60 seconds of rest in between. You can perform HIIT cardio 3 times a week and only for 15-20 minutes for each HIIT workout.
You can perform HIIT workout on trade mill, elliptical, or even sprint in open space keeping a timer.
- it takes very less time per workout as well as per week
- it helps preserve muscles
- it builds power
- it is very helpful to strength athletes
- it may have a higher risk of injury
- it takes the time to build that much amount of power and cannot be performed by a new athlete
This was just a brief introduction about cardio and it’s typing.
However doing LIIT & MIIT can be beneficial for a newbie or a person that is aged, however, if they slowly build their power even they can do HIIT workout which will take their health to next level.
HIIT workout is the best type of cardio which preserves muscle as well as helps to create power that needs to be functional.
All the top athletes like USAIN BOLT are ripped to the bone and they don’t even run for miles. You can see their musculature is very well built and that is because they train intensely for short amount of time.You can see their leg muscles and even their upper body is in proportion.
On the other side you can see the marathon runner that is very thin, he doesn’t have any muscle and his legs are very thin. They face very big problems when they get old, however, sprinters like USAIN BOLT can stay fit for a long time and live life to their true potential.
Another important note, if you want to do any type of cardio especially HIIT workout then you need to have high protein intake as well as taking a small amount of BCAA before working out or while working out can help you preserve muscle more efficiently.
Well, this is it for this article, I hope you found this article helpful and would have cleared all the doubts regarding the type of cardio you need to do.
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