One of Tabata's most famous findings demonstrated that 20 seconds of all-out cycling followed by 10 seconds of low intensity cycling for four minutes was as beneficial for VO2 max (maximal aerobic capacity) as 45 minutes of long, slow cardio performed four times per week. Named after Japanese researcher Izumi Tabata, who has conducted extensive research on interval training, Tabata consists of performing an activity all-out for 20 seconds, resting for 10 seconds, and then repeating the on-off sequence for four minutes total.
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The traditional regimen burned twice as many calories as the interval regimen, but those who performed intervals lost more body fat. One Canadian study compared the fat-loss effects of interval training versus a traditional, slow cardio regimen. Since the mid-1990s, scores of studies have shown the effectiveness of interval conditioning for fat loss. It just means you need to be smart about your cardio.Ĭheck out the different forms of conditioning you can use to trim down the smart way-without giving up your strength and muscle gains. But this doesn't mean you can't maximize muscle mass and strength gains while conditioning. The HIIT group also gained nearly two pounds of muscle, while the steady-state group lost almost a pound.Įxcessive aerobic activity can decrease testosterone levels, increase cortisol production, weaken the immune system, handicap strength gains, and halt any hope of hypertrophy.
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Both groups showed similar weight loss, but the HIIT group showed a 2 percent loss in body fat while the steady-state group lost only 0.3 percent.