Aerobics & HIT/HIIT

Aerobics & HIT/HIIT are different forms of oxygen consumption. Comparatively, aerobics consists of any physical activity that increases your heart rate and respiration. While HIT/HIIT is a form of anaerobic, that involves quick bursts of energy.

Aerobics

Aerobic exercise provides cardiovascular conditioning. Basically, the term aerobic virtually means “with oxygen,” which means that breathing controls the amount of oxygen that can make it to the muscle groups to assist them to burn fuel and moving. An aerobic workout is any type of cardiovascular conditioning, or “cardio”. It may markedly include activities like brisk walking, swimming, jogging, or cycling.

Aerobic exercise differs from anaerobic exercise. Anaerobic physical activities, such as weightlifting or sprinting, involve quick bursts of energy. They are achieved with maximum effort for a short time. That is in contrast to aerobic exercises. You carry out aerobic exercises for a sustained period.

During aerobic activity, you, repeatedly, move large muscle groups in your palms, legs, and hips. You will obviously notice your body’s responses speedy. Moreover, you’ll breathe faster and more deeply. This also maximizes the amount of oxygen in your blood. Whereas, the heart will beat faster, which increases blood flow to your muscle mass and returned to your lungs.

Additionally, your small blood vessels (capillaries) will widen to supply greater oxygen to your muscle groups and carry away waste products, along with carbon dioxide and lactic acid. Your body will even release endorphins, herbal painkillers that promote an accelerated experience of well-being.

Following are some benefits of Aerobics:

• Improves cardiovascular conditioning.
• Decreases danger of coronary heart disorder.
• Lowers blood pressure.
• Will decrease levels of cholesterol.
• Allows better control of blood sugar.
• Assists in weight management and/or weight loss.
• Improves lung function.
• Decreases resting coronary heart rate.

The American heart association recommends at least half-hour of cardiovascular exercise 5 to 7 days per week. Consider warm-up, cool-down and stretching exercises in your aerobic workout session. Each consultation of aerobic exercise needs to include a warm-up and cool-down. The nice and cozy-up length must now not include static stretching, but should, as an alternative be a slow boom in tempo and intensity of the exercise. This allows the frame to grow blood flow to the muscle tissues and decreases the chance of muscle or joint damage. The nice and cozy-up needs to last between 5 and 10 minutes. The cool-down session needs to ultimate a similar quantity of time as the warm-up, with the pace progressively reducing. Stretching exercises would be suitable after aerobic exercise.

Development to higher intensities of workout needs to be based on individual exercise tolerance. There are three techniques for tough cardio fitness:

• Increase speed.
• Also, increase the resistance.
• Increase the duration.

HIT/HIIT

HIT/HIIT falls under the category of anaerobic exercises, it includes excessive workouts, demanding 100 and 10 percent of the individual.

High-intensity training, also known as HIT is a broad term for several workout methodologies. HIT exercise takes into consideration 3 fundamental ideas:

• Time under tension – the length of time a muscle is held beneath tension during an exercise set
• Repetition tempo – the speed or count number of each lift
• Rest period – the amount of time you are taking for relaxation and recovery following a lift

High-intensity training focuses on:

• working for only one muscle group at a time
• managed, slow repetitions, which might be continued to the factor of momentary muscle failure
• brief periods of rest and recovery between sets

The concept behind high-intensity training is that overloading your muscle will stimulate further muscle growth, for you to in turn increase each muscle’s electricity and length. HIT exercises have to be:

• intense – “give it all you’ve got”
• brief – allowing just enough time for recovery
• infrequent – Doing just a few workouts every week

Some examples of HIT are drop sets, class HIT, and single-set-to-failure-HIT.

Besides accomplishing the most effective consequences in a short amount of time, high-intensity training has quite a few benefits.

• high-intensity exercise can:
• lower your blood pressure
• decrease your LDL and raise HDL cholesterol
• to decrease your total body fats
• Burn a large range of calories in a quick amount of time
• growth of your muscular tissues
• lessen your coronary heart rate
• improve your oxygen consumption
• lower your blood sugar
• maintain your metabolic rate high for hours after exercise

High-Intensity Interval Training (HIIT)

 High-Intensity Interval Training (HIIT) is a type of HIT exercise that combines a short burst of extreme exercise with a break or low-intensity exercise. The HIIT workout routine consists of:

• A burst of strenuous exercise
• Short recovery period
• Repeat burst/recovery cycle multiple times within 20 or 30 minutes

The general formula for HIIT exercise follows a 2: 1 ratio of load to recovery.
For example, after a hard sprint for 30-40 seconds, jogging or walking for 15-20 seconds.
This cycle repeats until it fails.
Each HIIT exercise should take approximately 30-60 minutes from warm-up to cool-down.

With true high-intensity interval training, your body becomes anoxic.
• Consistent anaerobic exercise can increase your body’s ability to store glycogen.
• Glycogen from the food you eat is stored as fuel in the liver and muscles. Since it is, your body needs energy, but you can use this stored glycogen as fuel.
As a result, consistent anaerobic activity can increase glycogen storage and provide more energy for subsequent intense physical activity.
It not only takes less time than regular aerobic exercise, but it also continues to use more oxygen after exercise, burning excess fat.
HIIT is great for losing weight while improving your cardiovascular performance.

Click Here to see our  Aerobics & HIIT Books