Highintensity interval training, also called HIIT workouts, boost your metabolism and burn more fat than conventional cardio. Learn how. Gaatraining. Book that will change the way GAA teams train The Three Tiers A Fresh Approach to Physical Preparation in. Several people have asked about the techniques we used when cleaning out my moms fabric stash last week. There are of course many ways to purge, sort, and. Healthy Chicken Parmesan that is crispy, cheesy, saucy, and served over zucchini noodles. So easy 350 calories. Plyometric Training Articles. The Physiology of Plyometrics Why and how does plyometrics work How effective is it This article examines the mechanisms behind this. I/51FfUxtIbVL.jpg' alt='Jumping Into Plyometrics Ebook' title='Jumping Into Plyometrics Ebook' />PLYOMETRIC TRAINING Sport Fitness Advisor. Athletes from a wide range of sports use plyometric training to help them reach peak physical condition. Used correctly, it can be a highly effective form of power training, especially when combined with a suitable strength training program. Unfortunately, there is little research to define the optimal guidelines for plyometric training. While many coaches use their experience to determine the quantity and intensity of sessions, several objective guidelines have been proposed by bodies such as the National Strength Conditioning Association 1 and other experts in the field 2,3,4. This section of the site covers the important basics of plyometric training and how to formulate a training plan. It also features several sport specific examples of plyometrics sessions as well as a range of upper and lower body animated drills. The Physiology of Plyometrics. Why and how does plyometrics work How effective is it This article examines the mechanisms behind this form of power training and the research that has made it popular with many of the worlds top coaches and athletesPlyometric Training for Sport Specific Power. This article outlines the basics sets, repetitions, rest intervals, exercise selection saftey considerations for putting together an effective training session. It also includes some sample sessions for various sportsLower Body Plyometric Exercises. Animated exercises for lower body power organized into low, moderate and high intensity groupsUpper body Plyometric Drills. Animated exercises for upper body power organized into low, moderate and high intensity groupsHow To Increase Your Vertical Jump. With the right combination of strength and plyometric training, anyone can make signifcant gains to their vertical jump. Heres a program to do just thatPlyometrics For Soccer. Using plyometrics for soccer is one the most effective ways to increase your explosive speed and power on the pitchPlyometrics For Martial Arts. A sample power program for martial arts and combat sportsPlyometrics For Volleyball. Increase your vertical jump and smashing power with this sample program and drillsReferences. National Strength and Conditioning Association. Position statement Explosiveplyometric exercise. NSCA. J. 1. 99. 3 1. Holcomb WR, Kleiner DM and Chu DA. Plyometrics Considerations for safe and effective training. Strength Conditioning. Wathen D. Literature review Plyometric exercise. NSCA. J. 1. 99. 3 1. Chu D. 1. 99. 8. Jumping into plyometrics, 2nd ed. Champaign,IL Human Kinetics. HIIT High Intensity Interval Training For Maximum Fat Loss. HIIT stands for high intensity interval training. HIIT is an exercise method in which you switch back and forth between short intervals of high intensity exercise, followed by short rest or recovery periods. Studies have shown that HIIT can be effective for both sprinters and endurance athletes and it can be incorporated into just about any training protocol whether it be weight training, sprinting, rowing, climbing, or sport specific workouts. The key is to pick exercises that use the majority of muscle groups. Using HIIT for isolation exercises will be ineffective. However, using them for full body exercises like sprinting, squats, deadlifts, and plyometrics will really kick your fat loss into high gear. Benefits of HIIT Training. The benefits of HIIT training are several fold. Probably one of the biggest benefits is that HIIT usually lasts only 2. This enables just about anyone to be able to get in a great workout regardless of their busy schedules. After all, we can all wake up 3. The best thing is that this short 2. By working at close to your maximal heart rate, you will be burning the most calories, and causing the most physiological changes to your body that will be beneficial to fat loss. Not only will you burn fat during your workout, but you will continue to burn fat throughout the rest of the day through EPOC excess post exercise oxygen consumption. EPOC is the measurable increased rate of oxygen intake following strenuous activity intended to erase the bodys oxygen debt 1. In order to erase the bodys oxygen debt, fatty acids are released and used as fuel for recovery. This all happens in the time after a workout is complete. You will not receive this great benefit simply doing low intensity exercise. You need to be working out in your anaerobic zone at maximal heart rates to really see that added fat loss effect. This EPOC has been shown to last for over 2. While this is a great benefit, it also means you need to be allowing yourself plenty of recovery time between workouts at least 4. Why Does HIIT Training Work. To sum up why HIIT works so well, lets recap HIIT lasts 2. HIIT can increase VO2 max for both high intensity and endurance athletes. VO2 max is the max amount of oxygen a person can use and transport during exercise. You want this number to be high because it enables us to use more fat as fuel instead of glucose. Since our fat stores tend to be much higher than glycogen stores, it is preferential to be able to get the highest percentage of fuel from fat during exercise. While sprinting uses a high amount of glycogen because it is such high intensity, the rate at which you change from fat burning to sugar burning is higher in individuals with a higher VO2 max. HIIT increases EPOC excess post exercise oxygen consumption resulting in an elevated fat loss state for up to 2. HIIT trains the body to effectively remove metabolic waste from the muscles between intervals. Brian Eno My Squelchy Life there. By quickly removing lactate and other byproducts resulting from high intensity exercise, you enable the body to be primed and ready for another bout of high intensity exercise with less rest. HIIT is one of several ways to boost both testosterone and growth hormone levels. Since these hormones are highly responsible for muscle gain and fat loss, you should be doing all you can to keep levels high. HIIT Workouts. The combinations are endless when it comes to HIIT workouts. We could do any combination of intervals, but here are a few examples HIIT training for on the track Sprint the straightaways and walk or jog the curves. Do this for 2. 0 minutes. Sprint 2. 00 meters half way around the track and walkjog the other half. Do this for 2. 0 minutes. Sprint 4. 00 meters 1 lap and then walkjog the next lap. Do this for 2. 0 minutes. Off the track you will want to do similar intervals, but use time as a measurement instead of distance Sprint for 1. Do this for 2. 0 minutes. Sprint for 3. 0 seconds and walkjog for 6. Do this for 2. 0 minutes. Sprint for 6. 0 seconds and walkjog for 9. Do this for 2. 0 minutes. HIIT training in the gym Squats for reps for 1 minute and then rest for one minute, then repeat for 2. Deadlifts for reps for 1 minute and then rest for one minute, then repeat for 2. Note Make sure you are using the right form with these. Circuit training mix up squats, bench press, deadlifts, and pullups, doing 1 minute of exercise for every 1 minute of rest. Repeat for 2. 0 minutes. Bodyweight HIIT training combine bodyweight squats, pushups, and pullups for 1 minute of exercise followed by 1 minute of rest. Repeat for 2. 0 minutes. Box jumps jump onto and off of a box as quickly as possible for 1 minute and then rest for 1 minute. Repeat for 2. 0 minutes. Jump rope jump rope for 1 minute of exercise followed by 1 minute of rest. Repeat for 2. 0 minutes. By now you should have the idea. The key is to do a full body exercise for a certain period of time, and follow it up with a short rest interval, and then get right back into it. Yes, you are going to be breathing hard and not fully recovered before you start your next working set, but thats what makes HIIT so effective. Your goal is to be able to work out at a high intensity for a longer period of time with less and less rest between intervals. To progress with HIIT, you are going to want to vary your interval times. Try lowering the amount of rest time between high intensity intervals, or try jogging instead of walking. Try shaving just 5 seconds off of every rest interval each time you work out. Eventually, you will be sprinting at a higher speed for a longer period of time than when you started. Why not give high intensity interval training a try. You dont need to do it every single workout, but maybe do it once a week to start to see how it goes. Be sure to give yourself a good warm up period to prevent injury, and be sure you have an interval timer to use to keep track of your interval times. Good luck I wish you great fat loss in your future.