Everything You Need To Know About High Intensity Interval Training - Cosmopolitan Sri Lanka

Everything You Need To Know About High Intensity Interval Training

The only pro-down you’ll ever need.

Chathuranga Perera

I scroll through fitness pages on Instagram religiously (as I munch on some fries) admiring the chiseled abs and toned butts. I love looking at these amazing ladies posting their before’s and after’s simply because it gives me a much need jolt of hope and confidence to know that sexy abs aren’t impossible!

All the gurus I follow keep using the term ‘HIIT.’ Apparently, it’s amazing and takes those late night munchie-inches off of your hips. Every girl’s dream, right? Right! So I put all my HIIT questions to C-Town’s fit-spiration and personal trainer, Dinishe Wijeyawickrema (homegirl needs to work all of those burgers out). Get your yoga pants out, ‘cause this is going to be the best confidence-boosting, bikini-bod-rocking exercise you’ve been searching for.

Q/ What exactly is HIIT?

A/ HIIT stands for High Intensity Interval Training and it’s a cardio training technique where you perform an all-out workout to your maximum heart capacity. Simply put, it’s sprinting at the highest speed you’re capable of reaching. It’s usually done on 2: 1 ratio—20-second workout followed by a 10-second break—and, the bottom line is you’ve got to give it your all. If you can talk at the end of it, then you’re not doing it right!

 Q/What do you have to do to in HIIT?

A/ The most commonly used method is sprinting, but you can go for burpees or mountain climbers. However, this mostly depends on the person, so I would recommend reaching out to a trainer to find your perfect fit.

Q/ What are the easiest ways of kick starting a HIIT?

A/ If you really want to get into high intensity interval training without a trainer, you can start off on a treadmill. The key to doing it right is by turning that speed a notch above 12. You have to really run, like someone’s chasing you! Initially, I would recommend starting off with a 20-second sprint and 10-second rest routine for about 10 minutes. You can gradually build it up as you advance on your intensity levels.”

Q/ What does this training target, and can it be done throughout the week?

A/ HIIT is mainly for cardio and it’s the best way to lose those extra fat layers! I would recommend limiting such a routine to 2-3 times a week. Your body needs at least 24 to 48 hours to recuperate from the strain put on it, so pacing this workout throughout the week is very important. Otherwise it’s going to start eating into your muscle mass and that’s a big no-no.”

Q/ Are there any diets that complement a HIIT routine?

A/ I definitely don’t suggest limiting or making any restrictions with your food. It’s going to drive you mad! So, just need work on creating a healthy diet plan and maintain a calorie deficit. Yes, it’s going to be a lot of calorie counting but, proper nutrition is important for the best of results.

So, #savage and go for an intense sprint while munching on some good carbs. You’ve got the HIIT world all figured out now!

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