Guide to HIIT Cardio Training: The Benefits and How It's Performed

High Intensity Interval Training, or HIIT, is a rather modern method of exercise that is a spin off of traditional cardiovascular exercise. The main idea of it is to easily burn away fat and calories in a way that is not only more effective, but much quicker than more common exercise regimens. It is most popular amongst bodybuilders, as one of HIIT's main benefits is losing weight and building stamina without losing any muscle mass.

The pros of high intensity interval training are quite apparent - traditional cardiovascular workouts (exercises consisting of low or the same range of intensity for a longer time period) makes your body become to used to the exercise, and thus hold back some calories instead of burning them all. This is what steadiness in exercise tends to cause. But since HIIT focuses on more intense exercise with constant alteration in pace, it will end up burning more calories and fat than otherwise. You may also work out for a less amount of time than you would with traditional cardiovascular exercise, as since you are working more intensely it doesn't take as much time.

Of course, where there are ups there are also downs. The main downside of HIIT is that it's definitely not for everyone. It's great for bodybuilders not looking to lose the muscle they've worked hard to gain, and for those that already have a decent amount of stamina. If you're not used to exercising at all or have any type of heart problem, you definitely do not want to just jump into HIIT. It can be a very grueling form of exercise that, while effective, takes strong determination and stamina and is not good for those with health problems.

If you want to delve into high intensity interval training, it's best to build up your stamina a bit with more traditional exercises. If and when you think you're ready, you can use HIIT to build up your stamina even more. No matter how accustomed to exercise you may be, you don't want to just throw yourself into a strong HIIT workout. There are techniques you should take to slowly work your way in instead, such as beginning at a low pace of workout for several minutes, slowly increasing the pace until you're exercising intensely, and then slow down to another several minutes of low pace. Then speed up for another couple minutes of high intensity. Slowly adding on the minutes to the high pace will help you easily get used to this grueling method of exercise.

You can use HIIT for just about any form of cardiovascular exercise. With jogging and running, cycling or stationary exercise bikes, on the treadmill, etc. Depending on your preference any of these options are good and effective, but running or cycling outdoors will help keep the boredom factor down. Basically you would start out slow and then speed up to a quicker pace - if running or biking, you would run or bike as fast as you can - and then after a few minutes, you would slow back down to a slow pace. It's most effective when done at least 3 to 5 times a week for about 30 minutes, and gradually over time you will be able to hold the high intensity pace for longer periods of time.

After your HIIT exercise, you should be short of breath, tired and sweaty. These are the key signs you're performing the high intensity interval training quite well, but if you begin to feel dizzy or chest pains, you need to stop right away. It's also highly recommended you speak to your doctor before deciding to taking on HIIT.