HIIT Workout Analysis

Cardio workout is a form of exercise that raises your heart rate to a level higher than its maximum rate and sustaining that rate for a period of time. There are various types of cardio exercises but they can narrowed down into two main types: the Low-Intensity Cardio and High-Intensity Cardio Workout. The fastest cardio workouts ever are those that belong to the high-intensity cardio workout. In order for a cardio workout to be called a high-intensity workout, you have to get your heart rate more than 70-85% of its maximum rate. Otherwise, it will be low-intensity cardio. If you are after for faster weight loss, the high intensity cardio is the fastest to deliver results. Let's take a look at some of the fastest cardio workouts.

Exercises are very important to your body. You need to create time to do a few exercises from time to time. You can decide to be performing these exercises early in the morning or late in the evening. You can also consider performing them in the afternoon. You will note that there a wide range of exercises that can benefit your body. These include swimming, jogging, squatting and so forth. Ab workouts are aslo very important for your body. Regardless of age, gender, level of fitness or even type of body, people that want to transform their bodies usually look at ways to improve the definition of the stomach first. You will note that during summer, having a flat, tight stomach is great when wearing a swimming suit. You will also note that when wearing a regular clothing, a toned stomach also improves the overall look and the way clothes fit. In addition, achieving a flat, tight and toned stomach also boosts confidence. This is the reason why ab workouts are important. The following tips can helps you in performing ab workouts:

The Mendocino Coast offers beautiful exercise opportunities. I enjoy walking, hiking and being outside but I have a busy life and don’t always have time to exercise. I keep my shoes, hat and water in the car so I can stop and hike at any location that looks inviting. I look for a beautiful area with hills that will increase my heart rate in a short amount of time. Running hills or stairs outside in nature gives you an interval training workout along with a meditative breath of fresh air.

Lie on your back and place your finger on the cord behind your head. Keep your abs tight, raise your left knee to your right elbow touches. Do it for the right knee, and repeat this exercise 15 times a day.

What makes this company unique is our ability to utilize a short amount of time to target different parts of the body and ensuring results under the supervision of qualified personal trainers. We will provide sessions for our clients, which are designed to last approximately 35 minutes, implementing High Intensity Interval Training (HIIT), while ensuring small session sizes of less than 25, offer at least 40 sessions per week, and provide certified trainers to facilitate each session. This allows clients the ability to include at least 3-5 workouts per week with almost individualized training in a welcoming

Aerobic exercise is an endurance activity which lasts longer than one minute and utilizes large muscle groups, using oxidative phosphorylation to extract energy from ATP (Chamari & Padulo, 2015). Anaerobic exercise is a short duration activity that uses glycolysis and fermentation to extract energy from ATP (patel et al., 2017). Cardio exercise refers to aerobic exercise that lasts ten minutes or more and causes the heart to beat faster and breathing rate to increase (Pate et al., 1995). Resistance training utilizes both anaerobic and aerobic forms of exercise, depending on intensity and intervals of activity, and stimulates muscle synthesis while simultaneously increasing muscle breakdown (Kerksick et al., 2005).

I grouped 4-5 exercises into a set and repeat each set 3 times with 1-2 minute breaks in between.

Exercise classes involving the HIIT approach can vary but usually you will spend about 20-45 seconds performing an exercise at 80-95% of your maximal heart rate. This is then followed by a recovery period of approx 10-45 seconds; this could be rest or performing another exercise at a much lower intensity. The workout continues alternating between the work and rest periods. Exercises could include the dreaded burpee, jump squats, high-knees, or press-ups.

Every Memorial Day people that are already into and want to get into an active lifestyle take on a challenging workout called the “Murph”. This workout is dedicated to Lt. Michael Murphy (See his story below).

The veteran of the specific field events came to coach the beginners. I decided to join Hurdle to make a good use of my long legs. The coach for Hurdle taught us necessary pre-workout because hurdlers will have a higher chance of straining a leg muscle from jumping over a high hurdle. One of the pre-workouts required us to get in a crawling position and lift the leg like a dog peeing over a fire hydrant. The pre-workouts looked funny because we were focusing on the leg muscles. When I came back home, my whole body was aching from the extreme workouts. That night, I took a long hot shower to relax my muscles not knowing that tomorrow will be worse. The next day of practice, the coach made us jump over the hurdle. I went over to the hurdle to

I am not going to stop, this time I will make it to the end, was the singular thought that ran through my mind while jumping around in my cold, dimly-lit basement. After many close attempts, I was approaching twenty-six minutes, knowing that failing to push for four more would be cheating myself completely. With the last minute approaching, I had to go all out with high knee jabs. My abs were burning, my body was exhausted, but my mind was strongest it had ever been. When the clock hit thirty minutes, I heard the words, “Max Out!” and I fell to the ground. I was lying there frozen in time; it was such a triumphant moment. Completing the hardest Insanity Max:30 workout reminded me what years of fitness had helped me to achieve. Fitness would

The second training method used was interval training, which is an anaerobic exercise. I demonstrated interval training by sprinting 30 seconds, which was followed by slow pace walk to recover.The way to complete this exercise is to run a short distance at a fast pace, than taking short rests allowing the body the recover.

These rounds are made up of extremely focused, gut wrenching, do or die, bell to bell action. One more advanced training systems known in MMA training systems is the HIIT method. The HIIT method stands for 'high intensity interval training' which combines two intervals where one is higher intensity with the other interval being lower intensity which allow the athlete to recuperate and lower their heart rate.

This HIIT program will be fun but will require continuous demands from the whole body repeatedly and will only be repeated once per week for a 4 weeks cycle. Each part of the session requires an explosive movement of some type. Research has shown that incorporating explosive exercises will benefit the athlete by yielding maximum or near maximum rates of force development.3 By Phases 3 and 4 of this session the athlete, if truly putting forth the effort required, will be gaining greater maximal cardiovascular and peripheral adaptations.1 As these various physiological parameters are being pushed the athlete will begin to see quicker adaptations and stronger correlations with their performance.3 By creating the musculoskeletal strains, and pushing their cardiovascular workload, they will be achieving neuromuscular overloads that will force adaptations to occur. By manipulating these various variables within the HIIT session their body will be forced to respond. 1

INTRODUCTION: High-Intensity Interval Training (HIIT) is known as one method to treat Cardiovascular Diseases (CD), such as Coronary Arterial Disease (CAD) and Heart Failure (HF), due to its potential to improve cardio respiratory fitness (1, 15). This exercise format is characterized as aerobic exercise performed in a high intensity - usually controlled by either maximum oxygen uptake or maximum heart rate – with active and low intensity. Performing exercise in high intensities mixed with active rest allows patients to tolerate a higher effort before they become tired. Heart failure patients present a diminished exercise capacity, due to a smaller Ejection Fraction (EF), which tells us how well the heart pumps blood to body. To these patients, High-Intensity Interval Training has been reported for improving Systolic Function due to the increased effort in which the heart is working (16). The necessity to provide nutrients through circulation during exercise leads to an increased contractility and consequently LV Remodeling (15). Coronary Arterial Disease Patients have a decreased blood flow to the myocardial tissue due to an obstruction inside the coronary arteries. HIIT increases the arteriovenous O2 difference, which means there is an elevated consumption of oxygen by the tissues as result of a higher stroke volume. All those benefits have been shown in the literature, but most of the studies present data with short-term interventions. A few studies discuss the benefits