The 3 Biggest HIIT Cardio Mistakes People Make

The 3 Biggest HIIT Cardio Mistakes People Make

The 3 Biggest HIIT Cardio Mistakes People Make

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high-intensity interval training has just gotten butchered by the time we get this distilled information to us for practical use it’s completely wrong the fact is scientists internal training is effective extremely effective but it has to be done properly otherwise it’s 100% ineffective we’re not getting the actual response that we want from the hit in the first place so in this video I’m gonna give you the three biggest glaring mistakes with high end hissing interval training like the mistakes that really aren’t anybody’s fault other than just information getting completely convoluted as it trickles on down the line so let’s go ahead let’s get in some interesting science that’s gonna revolutionize how you do your hit and I promise if you apply the principles of what I’m teaching you’re gonna have amazing results of your hit unlike you’ve ever had before you are tuned into the internet’s leading performance nutrition and fat loss channel with new videos on Tuesday Friday and Sunday at 7 a.m. Pacific time and a bunch of other videos throughout the week as well I want to make sure you hit that little red subscribe button and also hit that Bell icon so you know whenever I’m going live for whatever I’m posting a brand new video or live broadcasts all right without further ado let’s get into what you can do to change your hip now this first one is the biggest and boldest one this is the most important thing that you can possibly do when it comes down to your hit training and that is stop doing equal intervals of like 1 minute on one minute off ok high-intensity interval training is not about just working hard for set amount of time and then not working hard for set amount of time the goal with high-intensity interval training is to elicit as much of a metabolic stress on yourself as you possibly can in the shortest amount of time and then allow yourself to recover as long as you need to recover in order to be able to push it 100% again let me give you an example of this first I’ll tell you the wrong way and then I’ll explain the right way the wrong way is this I’m gonna go on the treadmill and I’m gonna sprint as fast as I can for 60 seconds and then I’m gonna step off the treadmill and I’m gonna wait for 60 seconds and then I’m gonna do it again 60 seconds on 60 seconds off 60 seconds on 60 seconds off ok now let me explain the right way and then I’ll give you the difference in how it actually is working the right way is hopping on that treadmill sprinting for 10 15 maybe 20 seconds at all out intensity then stepping off the treadmill and recovering for however long it takes for you to feel like you can push it 100% again the rest period doesn’t matter it doesn’t matter how long your rest period is the only thing that matters is that you rest long enough to be able to push it to your max you see high enticing interval training is all about tapping into the anaerobic system we want to tap into that anaerobic system we want to tap into it all the way you want to think of your interval training more like weight training in a way like weight training you’re not going for time you’re just going until you fail well you want to do the same thing with hit you want to push it all the way until you fail and then you just recover however long it takes to be able to do it again I promise you you’re not able to go a hundred percent or even 95 percent for 60 seconds you really don’t want to be pushing it longer than like 15 20 seconds that’s the max that you’re gonna go and then just recover however long you need to the effects of high-intensity interval training are with what happens after the workout from the metabolic stress not with the calories you burn during the workout and that is giant mistake number one and make sure you change that one okay the next one is not adding plyometrics into the mix a plyometrics are simple plyometrics are where you have a little bit of a bounce mechanism right a little bit of a bounce factor to your workout so a good example is like apply a metric pushup where you kind of bounce at the top of your push-up or a squat jump where you land into your squat and then you’ll pop yourself up and you do a little jump plyometrics don’t have to be these extreme crazy bouncing movements they’re not dangerous you’re just adding a little bit of a bounce and it’s for good reason you see it’s all about conditioning the body to be able to rapidly contract its muscles more so when you go into an eccentric contraction and you actually load yourself with a good stretch you want to get your body to be able to rapidly contract as fast as it can after that that’s how you build strength so envision this in between your eccentric contractions let me give an example when you come down from your squat that’s the ‘center contraction when you come up that’s the concentric muscles are stretching and then contracting well you have a period of time between the stretch and the contraction that’s called a modernization phase during that amortisation phase we can lose a lot of energy so if we squat and then down at the bottom that amortisation phase the time between the stretch and the contraction is too long through simple physics we lose energy we lose that contractile energy we want it to be able to stretch and rebound really quick that’s how we get power in force and the more power and force that we have the tighter contraction the more muscle recruitment the more cellular recruitment the better the workout the better the recovery the better in the protein synthesis the only way we can condition that is by doing more plyometrics it’s pretty powerful stat and don’t have to do much you just add them into your workouts plyometric push-ups a little bit of battle ropes a little bit of squat jumps here and there just to make sure you get a little bit better but don’t take my word for it there’s a study that’s published in the Journal of applied physiology nutrition and metabolism that took a good look at this it took a look at three groups a group that just did high-intensity interval training a group that did plyometrics with high intensity interval training and of course a control group okay what they wanted to determine was what the overall outcome was in terms of just an overall training regime so they did this was 68 people it was a good sized study and at the end of the study they found some interesting results they found that both training groups not the control group but both training groups had improvements in their biochemical and their physical fitness sort of needs right like they had improvement they saw change but what they did notice even more was that the plyometric and hit group saw a larger improvement in their actual muscle mass their lean body mass they saw a 3% improvement over the other group just by adding plyometrics everything else was the same that’s wild okay additionally they saw a huge reduction in plasma glucose which means that they were actually metabolizing food better therefore their insulin levels were lower therefore they were actually able to get the nutritional outcome that they want from her workout okay additionally there was big improvement in what’s called her identification to leptin ratio I’m gonna save this for another video but basically it means that they were able to have less leptin signal more fat burning meaning they didn’t have to do cheat meals they didn’t have to keep they could actually continue to reduce their calories and have a fat burning effect even if their metabolism were to slow down simply because of this hormonal shift lastly a 22% improvement in power and strength that’s huge with more comes more strength and with more strength becomes more muscle recruitment with more muscle recruitment comes more protein synthesis more protein synthesis comes lean muscle which of therefore leads to a faster metabolism and now let’s go ahead and talk about number three this one you have to be doing it’s incorporating your upper body okay people think that hit just needs to be sprinting or being on a bike they forget about the fact that it can be functional it can be fun you can do this kettlebell swings you can do the upper body movements like the battle ropes you can do plyometric push-ups and here’s the thing there’s some interesting science in fact the Brazilian Journal of Physical Therapy published a study they found that test subjects that we’re doing upper body workouts had more of a sympathetic nervous system response meaning they had more adrenaline more noradrenaline more epinephrine and all the other good things that come along with fat burning than the group that was working their lower body why is this it’s simply because the heart has to work harder to pump blood to the upper body because there’s more peripheral resistance what that means is that the muscles in the upper body are tightly packed with less blood vessels that means that in order to get a lot of energy out to the extremities like our arms our heart has to work really hard and have a lot of power with each beat simply to push blood through these tightly compacted blood vessels so that’s why whenever you’re doing battle ropes you get so winded even compared to like sprinting or box jumps or anything like that simply because you’re having to force a lot of blood through small little teeny capillaries this is really powerful and it’s how we can get our heart rate up so high so when we look at like the overall power output that we get like with stroke volume how much blood is being pushed out we see big improvements oh very good for cardiovascular improvement but also very good just to get your heart rate up in a shorter amount of time if you’re sick of running for 15 or 20 seconds because it’s hard on your joints I do in some battle ropes you’ll get to fatigue a heck of a lot faster and you’ll save your joints a little bit or do some plyometric push-ups the point is apply all these things and it’ll improve your hit in ways that you never thought possible you will now be able to get into the gym in 710 minutes on days that you’re doing hit like seriously you can go in there wham bam thank you ma’am get out of there and get the job done and that’s exactly what we are after versus having to slave away and sweat your butt off on a treadmill pounding your knee and hips as always make sure you keep it locked in here on my videos and make sure you comment below with any ideas for future videos I’ll see you on the next one

This Post Was All About The 3 Biggest HIIT Cardio Mistakes People Make.
The 3 Biggest HIIT Cardio Mistakes People Make

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Correct Ratio

When HIIT workouts were first developed, they were super-quick, seven- to 10-minute routines designed so that you could perform your chosen form of cardio at maximum effort

True HIIT is like sprinting (should make you feel like your gas tank is completely empty) – if you’re doing a 30-second sprint during a HIIT interval, you shouldn’t be able to get to second 31 without wanting to collapse

Which means: If you’re able to go for even a second longer then you probably didn’t go hard enough

HIIT should be performed with at least a 1:2 work/rest ratio, but in most cases, it should actually be performed with a 1 to 3 or 1 to 4 work/rest ratio

If you do a 30-second interval and then only rest for 20 or 30 seconds, there is very little chance that you can perform the intervals at 100% intensity

Plyometrics

The term plyometrics stems from the Greek words “more” and “measure,” which we’ve appropriately translated to more power

Plyometrics in simple terms means jump training and it enhances our explosiveness, power, and body control – its purpose is to increase muscular power and dynamic strength

Examples are: Squat jumps, box jumps and kickboxing kicks – high intensity exercises that burn fat and train your fast-twitch muscle fibers that are beneficial for speed and power
Plyometrics Physiology

Plyometric exercises help increase the bodies ability to rapidly contract their muscles after they have been partially stretched – this is called the stretch shortening cycle

Specifically, the way in which plyometric exercises increase muscular power utilises the natural elasticity of the muscle and tendon, as well as the stretch reflex

Following the eccentric, landing phase, with an immediate concentric contraction (such as jumping up again), causes the stored energy to be released – this increases the total force produced

The stretch reflex is the bodies response to a muscular stretch – this response, which is involuntary, is initiated by the muscle spindles (stretch receptor organs within a muscle)

The muscle spindles detect the speed and intensity of a stretch and so during plyometrics, detect the rapid stretching of the quads (when landing)

Their response is to protect the muscle from over stretching by increasing the activity of the quads (the agonist muscles) and so the force the muscles produce
Plyometric activities can be broken down into three parts:

Therefore, the subsequent concentric contraction must occur as soon after the eccentric phase as possible, to get the most benefit from the exercise

With training and proper progression, plyometrics have shown to markedly increase overall strength and power

Study – Published in the journal of Applied Physiology Nutrition and Metabolism

The aim of the study was to compare the effects of 12 weeks of high-intensity interval training (HIIT) with the effects of 12 weeks of plyometric exercise combined with HIIT (P+HIIT)

68 participants were assigned to 1 of 3 groups: HIIT; Plyometrics and HIIT (same HIIT program as the first group); or control (no exercise)

Taken together, these findings suggest that adding plyometric exercises to a HIIT program may be more beneficial than HIIT alone in obese female adolescents.

Upper Body HIIT

Study – Brazilian Journal of Physical Therapy

Looked at the cardiac autonomic responses during upper versus lower limb resistance exercise in healthy elderly men

Design

Ten volunteers underwent the one-repetition maximum (1RM) test to determine the maximum load for the bench press and the leg press

Discontinuous RE was initiated at a load of 10% 1RM with subsequent increases of 10% until 30% 1RM, followed by increases of 5% 1RM until exhaustion

Results

Parasympathetic indices decreased significantly in both exercises from 30% 1RM compared to rest and HR increased (69 to 90 bpm for upper and 66 to 89 bpm for lower)

Cardiac autonomic change occurred from 30% of 1RM regardless of RE limb – however, there was more pronounced sympathetic increase and vagal decrease for upper limb exercise than for lower limb exercise

Why This Is

Upper limb RE generates different cardiovascular responses compared to lower limb exercise

In addition, upper limb exercise also induces greater perceived exertion compared to leg exercise at the same relative workload

Peripheral Vascular Resistance & Hemodynamic Demand

As mentioned, upper and lower body exercise produce significantly different blood pressure and heart rate values at similar cardiac outputs
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Blood pressure is increased with upper limb exercise since the muscle contractions increase the peripheral vascular resistance to a greater degree than what is found in lower limb muscle contraction

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