The length of time of the exercise is the first difference and should last no more than 20 minutes excluding warm ups and warm downs. This may not seem like a very long time, but if the workout is performed correctly, it will be intensive and exhausting. Holding an extended cumulative time in an anaerobic state is the primary goal of HIIT. The system utilizes rest intervals to allow you to sprint longer and more intensely. For example, during a 100 meter sprint, you push yourself to the limit for about 15 seconds (depending on your normal speed). An advanced HIIT workout would require spending 7 to 8 minutes going full out within a 15 minute workout. As a novice, 4 to 6 minutes is an ideal range to begin with.

HIIT provides a variety of activities. Try to find an activity that safely utilizes all of the largest muscle groups in your body. HIIT will attempt to release the energy that is stored in your muscles. The larger the muscle group that is being exercised, the greater the benefits will be. The optimal treatment for HIIT is implementing sprinting. However, if you've had injuries or other troubles that keep you from sprinting, then certainly you should select an alternative that you can do safely. The second choice, ideally, is a stationery spinning bike.

One should not do the HIIT workout on consecutive days. The primary goal for these workouts is to operate at a high intensity. This produces the maximum benefits of HIIT, as the intense action will create the HIIT benefits. Your muscles need to restore the energy taken from them by exercising. You have a high percentage chance of injuring yourself and not being able to workout with much intensity if this doesn't happen. The more rested you are, the more intensity you can put into your workout when the benefits happen in your body during your rest period.

It was believed that doing HIIT on an empty stomach was the optimal method for maximum fatloss. However, new studies have shown that this is not the case. Before you exercise, make sure you eat something balanced and easily digestible; also ensure that your meal is not too heavy before you exercise.

One of the goals of HIIT is for continuous improvement, never to hit a wall, or plateau. HIIT capitalizes on your body's natural ability to continuously adapt to increasing levels of demand; because of this innate ability, your body inevitably will adapt to whatever you demand of it. Your goal results will not be as quick if this occurs. Avoid this by keeping your body guessing. After eight weeks on one HIIT program, take a week off and start a different routine. There are many options available.

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