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If you want to take your fitness routine to new heights and get fast weight loss results , it’s all about quality over quantity. High intensity interval training (also called high intensity intermittent exercise or sprint interval training) — alternating brief bouts of intense cardiovascular work with short rest breaks — is nothing new for professional athletes, but fitness fanatics at large have been adapting the trend. High interval training is a time-efficient means of exercise that works to challenge the cardiovascular system and build lactic acid in the muscles, thereby burning fat , boosting performance, and improving the body’s aerobic capacity (how well it converts oxygen to energy). The faster and more efficiently the body can do this, the stronger and faster you’ll likely become. Over time, as the body adapts to training this way, the fitness level and musculature improve . A recent study published in the Journal of Physiology found that high interval training can yield the same results as a long run in the cold, but in one-third of the time. While endurance training improves not only physical performance and appearance, it may also potentially prevent chronic disease and even increase lifespan. However, the study revealed that replacing endurance training with high interval training could be just as effective within a shorter timeframe, crediting improvement of insulin sensitivity. As a result, researchers suspect that high interval training could potentially be instrumental in preventing obesity and age-related chronic illness like hypertension and diabetes. This isn’t universally proven, though, and results vary by individual. High interval training can consist of any form of cardiovascular exercise, and usually lasts between 4 and 30 minutes. A high interval training session may consist of a warm-up, followed by three to 10 repetitions of high-intensity cardiovascular exercise done at maximum intensity, separated by recovery periods of medium-intensity exercise at 50-percent capacity, ending with a cool-down. A simple example of high interval training would look something like this: 60 seconds of sprinting or fast jogging  120 seconds of walking/slow jogging Repeat 7-10 times. Instead of jumping right into high interval training, experts recommend building a fitness base first to avoid overtraining. Additionally, focusing on form can help prevent injury. People of any age and fitness level can participate in high interval training as long as the intensity and activities are adjusted accordingly. Intermediate and advanced exercisers should consider their fitness goals before adding high interval training. Always consult with a certified personal trainer who can recommend a workout regimen based on your fitness level and experience. And, most importantly: Consult with your doctor before beginning this or any new exercise program.
Source: Complete Nutrition

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