![]() That makes the workout more "fun" (irony quotes intentional), while raising your heart rate and conditioning your cardiovascular fitness to a greater degree.Īnother benefit of HIIT is that you can do it almost anywhere with any piece of equipment-or without any equipment at all! Although it can be done on gym machines, you can also do bodyweight moves, or even with bands, like in my Cardioaccelleration Band Workout. With HIIT workouts, the intensity bursts may be more grueling, but they are short and simple. Personally, I can't think of anything more monotonous than being stuck on a cardio machine for 30-60 minutes straight! More recently, another study in 2017 found that a similar six-week HIIT protocol increased free testosterone production in masters athletes. Specifically, a group peddling at a lighter resistance increased test levels by about 60 percent-not shabby-while another group peddling against extra resistance increased their testosterone levels by almost 100 percent. In a study from 2009, researchers in New Zealand found that competitive cyclists performing four weeks of 30-seconds-on, 30-seconds-off sprints boosted their testosterone levels significantly. And definitely wear a shirt you don't mind sweating in! Just follow the work-to-rest intervals as indicated. Jumping jack (or other fast bodyweight move).Pick one of these or something else that you enjoy, and don't be afraid to mix things up every once in a while. You can do this conditioning routine using a wide variety of exercises. If you need to spend more than two weeks at a particular phase before moving up, do so! If 15 intervals is way out of reach, do 10 and build up to 15.Start with 2, then bump up to 3-4 as your conditioning and recovery increase. Perform each workout 2-4 times per week.Recover all you can, so you can bring the intensity to the sets. C) Tempo run: 40-yard sprint, walk back to the starting line and repeat as soon as you reach the line. B) 30-second sprint followed by 4 min run. A) 8-second sprint followed by 12 seconds of jogging. There are three easy ways to go about it. During the recovery periods, slow way down. Sprint HIIT workouts are very straight forward.During the "sets," don't just pick up the pace a little.Don't forget the brief warm-up and cool-down with each workout.If nothing else, have a protein shake or some BCAAs 30-60 minutes beforehand. Don't perform these workouts as fasted cardio as it will limit the intensity you can bring.The Beginner-To-Advanced 8-Week HIIT Program
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