Obesity is one of the serious health problems rapidly spread in society. Sedentary lifestyle and a growing dependence on the robotic devices have made significant contributions to the growth of obesity-related health problems. People do not have much time in their busy schedule to perform exercises such as! In such cases, cardio exercises, one of the easiest ways to burn calories, prove very useful (Mentzer & Mike, pp 69 - 92).
Effect of aerobic activity is an important consideration when we talk about burning more calories. Aerobic activity generally falls into two categories: high and low impact activities (Pearl, pp 56 - 58). High impact activity is strenuous workout that minimal contact between your feet and the ground goes. Typical examples are fast-paced running, jogging and dancing. In low-impact activity, one foot always in contact with the ground, say, for example, light walking and step aerobics (Pearl, pp 56 - 58).
High intensity training (HIT), is a form of strength training routines that came into limelight in the 1970's. Arthur Jones is credited with the development of this type of workout routine. HIT basis itself on the consideration that a short, very intense workout is the finest way to build muscle strength and gain mass. In the high-intensity workouts, exercises, usually done with all the difficulty, it is impossible to perform another repetition in good form. Workout routine takes into account the limit of weight, repetitions, and the time interval and the muscles exposition to strain, to increase the muscle fiber by maximum (Mentzer & Mike, pp 69 - 92).
High intensity workouts are usually kept short, and the intensity has an inverse relationship with the time interval and overall exercise routine. The key to success in HIT is the rest interval between two high intensity intervals. This training philosophy also emphasizes the use of controlled speed recovery and strict form. Repetitions should be performed in a slow and controlled manner. Any bouncing, jerking or yanking on weight machines or hand movements should be avoided when performing exercises (Philbin, pp 75 - 106).
Some general principles of HIT are:
Perform one set of each exercise.
Use a weight that allows you to perform from 8 to 12 reps with a slow and controlled motion. Take 2-3 seconds to lift the weight (positive phase) and 4-5 seconds to lower the weight to the starting position (negative phase). Avoid quick and jerky movements.
Each exercise should be based on the full range of motion in joints.
Increase in resistance from 5 to 10 percent when 12 repetitions can be done in strict form.
It is very important to allow sufficient time for restoration and recovery of muscle tissue in between sessions. Allow at least 48 to 72 hours between sessions of training the same muscles.
The effect of HIT effect can last from 16 to 48 hours, whereas after training with low or moderate intensity fat burning does not occur. Another important aspect of physical impact due to HIT is the hormonal balance ...