Dramatic weight loss: Intensity

The very best exercise to lose weight dramatically in a very short time frame, for me, will probably be one of the variations to cardio workouts - the High Intensity Interval Training (HIIT). Outlined in this article, I am going to reveal to you what cardio exercise is, how it is commonly performed, what is HIIT, as well as the four factors why I consider HIIT as the best exercise to lose weight.

What Is Cardiovascular Exercise?

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Cardiovascular, or "cardio" for short, pretty much suggests the heart. Cardio exercises increase your pulse rate for a period of time, training your coronary heart and lungs to become much stronger. It is also referred to as "aerobic exercise". As the name signifies, aerobic exercises require continuous delivery of oxygen to your muscle tissues, with your heart playing the role of sustaining the intensity of the exercise.

Best Exercise To Lose Weight - High Intensity Interval Training To Achieve Dramatic Weight Loss

Instances of cardiovascular exercise are jogging, quick strolling, swimming, and etcetera, in which there is no, or perhaps, not much of breaks in between workout sessions. Aerobic exercises may very well burn a huge amount of excess calories, if performed correctly.

How Do Most People Commonly Practice Cardio Exercise?

A number of gym coaches and personal trainers advocate the "heart-rate" system. Although extensive workout sessions of exercising on the home treadmill may possibly strip away quite a handful of excess calories, you must have the stamina to hold out to the conclusion of the sessions. For this reason, the intensity (how hard you train) of the training need to be at a level where your heart can possibly keep up with.

Heart-rate is basically how many times the coronary heart beats each and every minute. Maximum heart-rate means maximum number of heart beats the heart may very well sustain in a minute. The perfect "training zone" is approximately sixty percent to eighty percent of your maximum heart-rate. This is the intensity you will be exercising at for half an hour to an hour a session, 3-5 sessions weekly.

I will illustrate the few simple methods to compute maximum heart-rate in the coming articles.

High Intensity Interval Training

Basically, I'm not really the person who loves to stay on a fitness treadmill machine for one hour. Reiterating the exact same movements at the very same pace virtually bore me out almost instantly. Let me give you the best exercise to lose weight that I love doing - the High Intensity Interval Training.

This is exactly how it looks like:

3-4 minutes of warm up,

1 minute of intense running on a treadmill (approximately 75% of one's capacity),

1.5 minutes of fast walking,

1 minute of hyper intense running on a treadmill (deliver your best or even better),

1.5 minutes of fast walking.

Reiterate this routine for 4 times to have a full twenty or so minutes of fun work out.

Top Four Reasons Why HIIT May Just Be The Best Exercise To Lose Weight:

Quick, And Also Enjoyable -As mentioned before, running on a home treadmill on constant pace for one hour is really dull. In addition to that, 60 minutes for each and every workout session is simply using up too much of my time! A good quality HIIT exercise session burns way more body fat and stretches for only around 20 minutes a session.

The Prospective Physique Development -Take a look at the physique of a sprinter and a marathoner. A sprinter features a honed and energetic looking figure. A marathoner, however, seems "lethargic". It's scientifically demonstrated that extended aerobic exercise sessions could lead to muscles loss, creating the skeletal appearance that can only be associated to a marathoner!

The "Afterburn Effect" -HIIT simply leaves your entire body to recover intensively from the damages caused by all the ass-kicking you gave it during the HIIT session. While you are relaxing and watching your preferred television channel on your favorite couch, the recovery process causes you to expend an estimated nine times more energy than you always do. This significant calorie burning following a HIIT exercise session is known as the "Afterburn Effect", or sometimes, the "Excess Post-Exercise Oxygen Consumption" (EPOC). This normally lasts for many hours following your work out.

Superior Heart Training -The rest-burst-recovery workout trains the heart to be able to withstand rapid changes, consequently making it a whole lot more capable in working with day-to-day stress and handling different levels of blood pressure.

Best Exercise To Lose Weight - High Intensity Interval Training To Achieve Dramatic Weight Loss

Cardio exercise is without question an unavoidable exercise that you'd want to practice if you want to be able to experience dramatic weight loss within a short period of time. The HIIT helps make cardio workouts shorter, more enjoyable, and makes it possible for continuous calorie burning even after the training session.

That is precisely why High Intensity Interval Training will be your best exercise to lose weight.

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You probably already know that swimming may be one of the best activities to work your entire body. When it comes to swimming, the health benefits are virtually endless. There is a lot of swimming routines out there that can help you burn calories and keep you in shape, but which one is best? In all reality you can't go wrong with any swimming programs, but did you know that you can dramatically increase your fat burning potential by implementing high intensity interval training? By adding "HIIT," it turns a regular swimming into a high intensity swimming routine that burns fat like crazy!

What Does A HIIT Workout Routine Consist Of?

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If you are not already familiar with high intensity interval training, then you will be amazed how quickly and efficiently your workouts will become. Commonly referred to as HIIT, these types of workouts require short periods of maximum exertion combined with recovery periods of less effort. Sprinting for 30 seconds with a 1 minute walk or jog is a normal pattern for intervals. Cardio done in this way is extremely beneficial. Not only does it burn a lot of calories in a short amount of time, but post workout calorie burning is maximized more than traditional cardio.

The Top High Intensity Swimming Routine: A HIIT Workout Routine For Burning Body Fat

What Happens When You Combine HIIT With Steady State Cardio

Steady state cardio is when you perform an activity at a constant speed for a much longer duration. Because it may take a couple hours to achieve the same calorie burning capabilities as a HIIT workout, it doesn't make sense to go down that route. But if you combine HIIT with steady state cardio, an amazing thing happens. HIIT will actually cause fat cells to be released into the blood stream as free fatty acids. So the moment HIIT is finished, we will introduce steady state cardio to burn up the free fatty acids. To recap, short bursts of energy releases the fatty acids in the bloodstream while steady state cardio burns them up.

What Your High Intensity Swimming Routine Will Look Like

HIIT

1) Warm up briefly by swimming a couple laps

2) Freestyle swim(sprint) for 30 seconds

3) Light swim or paddle(rest) for 1 minute

Note: Do this for 15-20 minutes. 30 second sprint(swim) followed by a 1 minute jog(paddle). If you are completely gassed from HIIT, you can extend the rest period to 2 minutes.

Steady State Cardio

1) Swim laps at an easy to moderate pace for 15-30 minutes

Note: The entire workout shouldn't be any longer than a total time of 45 minutes. This workout can be done 3-4 times a week.

A Natural Increase In HGH Levels From High Intensity Swimming

HGH is short for human growth hormone.HGH is a powerful hormone that is involved in burning fat and even preserving muscle mass. Increased levels of HGH doesn't have to come from an illegal drug or injection, but can naturally be produced by the body. There are a few ways to increase HGH but we'll stick to how it can be done with intense swimming workouts. High intensity exercise and fasting will naturally increase HGH levels. So to optimize the benefits we can combine the two for maximum fat burning effects.

1) Begin your swimming routine in a fasted state. This means that you won't consume a single calorie 3-4 hours leading up to the workout. Train on an empty stomach.

2) Wait 1-2 hours after your workout to eat. Waiting to eat will maximize the HGH release after an intense workout.

3) Fasting 1-2 separate times a week will also increase HGH levels which helps burn more fat and helps preserve muscle mass.

Amazing Fat Loss Results In A Short Amount Of Time

Sticking to a high intensity swimming routine like the one above will do wonders with fat loss but it is also gentle on your joints. Since swimming is a non impact exercise, you can do as much as you want without the risk of injury. Another great reason to use a HIIT workout routine in the pool is that it keeps you cool without all the sweat.

The Top High Intensity Swimming Routine: A HIIT Workout Routine For Burning Body Fat

Adam M. Johnson provides the proper tools and tips for men and women who want to achieve a functionally fit body known as the "Hollywood Look". Download free reports and articles at The Fitness Chronicle. Build a slim & toned physique like Ryan Reynolds, Brad Pitt, Jessica Biel, or Nicole Scherzinger at http://www.thefitnesschronicle.com