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Aerobic exercise was once considered as an effective go-to training method for fat loss. But now low intensity training has been replaced with high intensity training which is also known as burst training or HIT (High-intensity interval training). The effect of exercises like running and cycling depends on the intensity of effort. Half an hour of cycling on routine basis can reduce the fat in a short time.
The performance of HIT (High-intensity interval training) depends on regularity and devotion. These exercises utilize the body fat as fuel for workout and the amount of fat burnt during an exercise depends on its intensity. HIT is not only good for fat loss, but it is also great for increasing both anaerobic and aerobatic energy systems especially when done regularly. HIT is a time-effective strategy and it takes less time to achieve similar results which are gained with other low intensity exercises more time.
Combination of two or more exercises like deadlifts and burpees or kettlebell swings and chin-ups is usually known as crossfit but the more appropriate word for it is Circuit. Hamilton Nolan wrote in his article that the workout can’t be trademarked. It is not owned by any one and diversity is its main beauty.Circuit training is one of the common and effective workouts of all times. It is considered as a complete training system by most of fitness experts and it is widely used to develop cardiovascular endurance and strength as it involves the combination of two or more resistance and strength building exercises.
In fitness industry, when done with little breaks it is usually called high-intensity interval resistance training (HIRT) or high-intensity power training (HIPT). These two (HIRT and HIPT) share a common concept of training exercises with moderately heavy resistance which are paired with minimal rest periods. The goal of both these trainings is the maintenance of high power output during the workout.
The intensity of exercise and duration are influential factors that help in the determination of EPOC (excess post-exercise oxygen consumption) magnitude and duration. Research shows that compound exercises which are performed in a circuit grace fashion which focus on muscle buildingoptimizesthe workout metabolism and the EPOC is increased for several hours which result in added calories burning.
Density and Hybrid density Training
A simple but effective system involves the HI circuit-style which is especially designed to increase the calorie burn rate by increasing your workout capacity. All this is planned in a way that it increases and preserves your muscle mass. In this design, two effective exercises are performed in a specified time. Time frame can differ, but most of trainers plan it as 15 min sets. All this system is usually called as the density training approach.
By taking the DTA (density training approach) to an advanced level, another exercise which is added is a all-out sprint for 20-second.The sprint can be easily performed on spin bike, air dyne bike, a treadmill, rower versa climber or prowler.
While doing the workout, don’t be a hero and keep your form tight. An interesting practice is trying to beat the number of sets you complete with the same weight.
Combing heavy resistance workoutwith high intensity sprint will surely be an effective strategy of fat loss and to burn a ton of calories.Support your workout by intake of slight calorie deficit in your dietand during workout; give proper time to your body for recovery. For betterresults, perform the workout at least 3 times in a week!