If you are looking for a cardio and keto plan that will accelerate your results, then High-Intensity Interval Training (HIIT) may be it.
There are many different types of training and keto exercise plans out there, however, few styles have caught the attention of dieters, athletes, and workout specialists the way that HIIT has. There are good reasons for this attention. Few types of keto workout plans that have shown so much promise for a variety of different individuals and fitness goals. Read on to get the full rundown on high-intensity interval training and what it may be able to offer your work out regimen.
The General Story Behind HIIT
HIIT is a bit unusual because it is one of the few styles of exercise that has been extremely effective for high performance athletes, regular gym workouts, and for solid weight loss purposes. Many fitness magazines and trainers have adapted versions of HIIT training based on their own needs or the needs of clients. There are, however, some very specific types of HIIT style training that led to high intensity and interval workouts going mainstream.
The name says it all. These exercises are about short interval bursts of 100% all out effort for 10 or 20 seconds (or sometimes even 30 seconds depending on the specific regimen). These burst are followed by equal or longer blocks of time (30 seconds to minutes in most cases) where the person is at a lesser intensity. An example of this would be 30 seconds of walking/light jogging followed by 10 seconds of all out top-speed sprinting (like a bear is chasing you!), followed again by 30 seconds of walking/light jogging followed again by 10 seconds of all out sprinting repeated for 3 to 5 minutes.
Why has HIIT proven so versatile?
- Measurable results for weight loss, increased metabolism, and increased muscle mass
- Certain HIIT regimens have shown incredible athletic performance increases
- HIIT has shown massive aerobic improvement, especially in comparison to workout time
- All HIIT programs are short and can be done very quickly, some less than 10 minutes
- Many do high-intensity interval training on a quality re-bounder by running in place. So it can be done in the comfort of your home.
Some of these benefits can be easily explained, others doctors are still guessing. The shock to the system and the surprise causes the body to be in a heightened state for a longer period of time which helps explain the metabolism and fat burning boost. The body is preparing you in case you need emergency energy again. How are there quick benefits in such a short time? Some have tried to explain.
The Tabata Method
This method is not the first regiment to come out of the HIIT family tree. For some reason the Tabata Method, named after Professor Izumi Tabata, was published in 1996 and was developed for Olympic level speed skaters. Short (time-wise) exercise produced massive results in athletes who were already Olympic caliber. This caught the attention of many personal trainers and fitness experts who read the journals. Since the first studies on interval training involving high intensity exercises were released, there has been a strong resurgent interest in recent decades.
Critically Important: Don’t Overdue It!
This is an especially important warning for this type of training – don’t overdue it! When it comes to HIIT even the central nervous system itself is affected, and it takes a minimum of 48 hours to recover and often can take even longer. Generally speaking, it’s a good idea to add in this type of exercise only once or twice a week.
Even athletes going for really high-end results should consider only going with two HIIT intervals a week. It is important to leave a minimum of 48 hours in between the two workouts, if not slightly longer.
It is very important to consult with your doctor before doing high intensity cardio on keto. You want to make sure that your heart and overall health are ready for it. It would also be a good idea to check with a trainer at your gym in order to incorporate it with weight-building exercises.
Short List of Positives of HIIT
- Extremely powerful as a fat burning exercise
- Creates massive results in a very short period of time (efficient)
- Quick and permanent boosts in aerobic ability
- No need for equipment – can be done virtually anywhere
- Muscle support or gain
- It takes very little time (You do not have to go to a gym for an hour)
- Can really boost the results of a quality low-carb eating plan
- Increase testosterone levels in men (The Journal of Strength and Conditioning Research)
Potential Negatives of HIIT
- Injury potential especially for out of shape individuals
- Can cause serious issues if overdone
- Not a complete replacement for a steady exercise and fitness program.
There’s a lot that a good keto exercise plan such as HIIT program can offer, but it must be done carefully and properly to get the full beneficial results.