Super High Intensity Interval Training
This is a demonstration of Super High Intensity Interval Training.
The kind of training I have implemented in the last year or so that has gotten me good results.
Burn fat, retain muscle.with a (S.H.I.I.T.) workout.
Interval cardiovascular training, which causes the heartbeat to fluctuate, is scientifically proven to be a more effective training method than cardiovascular conditioning that keeps the heart rate at a steady pace. The evidence speaks for itself by comparing the builds of an Olympic Sprinter or NFL wide receiver to the build of a marathoner. Studies show that High Intensity Interval cardio not only burns fat DURING exercise, it also burns fat for 24 hours AFTER exercise due to a raised Excess Post-Exercise Oxygen Consumption or EPOC. Metabolism is based on how much oxygen the body needs each day. One uses more oxygen during HIIT than when doing traditional steady state cardio. Furthermore studies show that cardio that goes past 30 minutes significantly decreases testosterone and increases cortisol. Cortisol is a stress hormone that breaks down hard earned muscle and tells the body to hold onto bodyfat. Low testosterone and high cortisol is a bad combination for just about any fitness goal, especially one associated with losing fat or gaining muscle.
By all means if your goal is endurance based continue to run your marathons. If your goal is visual based it is probably not a good idea to trudge away on the treadmill for hours.
The general rule of thumb is to have twice as much high intensity to low intensity for Super High Intensity Interval Training. What I personally like to do is 1 minute of high intensity to 30 seconds of low intensity.