Cardio exercise (cardiovascular) or often called aerobic exercise is the type of sport the most easy and cheap that provide many health benefits for our body, especially for cardiovascular health and fitness. There are several types of cardio exercise that we all know like running, jogging, gymnastics, cycling and swimming. The benefits of cardio exercise is to increase fat burning in the process of weight loss.
Maybe we already know or hear that a good cardio workout to burn fat is cardio workout with low or moderate intensity in a long time (> 45 minutes). That is true, but there are other techniques are more effective and efficient, does not require a long time but it gives satisfactory results. The technique is HIIT (High Intensity Interval Training) is cardio workout that uses a combination of high intensity exercise of moderate intensity or low in a certain time interval. An example is the way to run sprints of about 20-30 seconds and followed with a walk or jog for 60-90 seconds depending on the fitness of each condition.
Why HIIT is more effective? High-intensity exercise (eg sprint) stimulate the heart with harder oxygen consumption increased, so that means your metabolism is also increased so that more and more fat is used for combustion. In addition to our metabolism during exercise is increased, when we are resting metabolism is also increased, this is known as RMR (Resting Metabolic Rate) or the level of metabolism at the time we rested for 24 hours after doing HIIT associated with EPOC (Excess Post-Exercise Oxygen Consumption) or an excess amount of oxygen consumption after exercise.
A study conducted by Laval University proved that, HIIT can increase fat burning nine times higher than on cardio exercise in the normal way. Another advantage of HIIT is in addition to increasing fat burning, muscle mass is maintained, so do not lose muscle along with fat loss. HIIT is very effective for fitness lovers who want to gain lean body shape or dry, so the muscles that have been formed through long and hard training are not lost in vain along with fat loss.
When is the effective way to do HIIT? Effective HIIT workout is an exercise conducted in the morning after waking on an empty stomach. So before you go workout, do not eat first, leave an empty stomach, drink lots of water to prevent dehydration. Why let an empty stomach? at night when we sleep, our body uses glycogen reserves in the body for metabolic processes, so that when we wake up in the morning, the level of glycogen in the body we are already at a low level, so that when we exercise, the fuel used for combustion are mostly extracted from body fat reserves.
To obtain maximum results, must be supported by factors other than the exercise itself, such as diet and rest periods. Set a good diet, a balanced between carbohydrates, proteins, fats, minerals and vitamins. Reduce consumption of carbohydrates, fatty foods
Should the morning after a workout do not forget to have breakfast, choose a menu of healthy, whole wheat bread, fruit juice, or other healthy menu. So do not be because of fatigue after exercise directly buru2 eating fried foods, it is the same as you dig a hole and then close the hole again, these events are often once I observed
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