Jon-Carlo Astorina
Contributing Writer
High Intensity Interval Training
High Intensity Interval Training (HIIT) is cardiovascular exercise that is characterized by alternating periods of intense anaerobic activity followed by less intense recovery or rest periods. It was first thought that the best way to lean out and preserve muscle was to perform steady state cardio at moderate intensity; however, studies are showing that the fat burning potential of HIIT far outweighs that of steady state cardio.
Steady state cardio can actually put you in a catabolic state if performed for too long. This refers back to the fast and slow twitch muscle fibers. The slow twitch fibers are more commonly associated with endurance style training whereas fast twitch fibers are associated with more intense workout styles like lifting. Performing HIIT will cause your body to repeatedly change its exertion levels which prevents your body entering steady state. Your body will require more energy (calories) to function at this level. An added bonus is that you actually continue to burn calories long after the exercise is completed, since HIIT has been shown to increase metabolism.
A typical HIIT session is about 20 minutes in length, comprising of a warm-up, the interval training, and a cool down. I have seen many different HIIT routines – so you can work with it a little to find a program that suits your needs. Just make sure you follow the basics: slow-FAST-slow. Try to incorporate 7-10 intervals to make it worth your while.
The following are two 20-minute HIIT routines I currently alternate between:
1)
4 minute walk at 3.6
1 minute run at 9.5
1 minute walk at 3.6
(intervals)
3 minute walk at 3.6
2)
4 minute brisk bike
30 seconds as fast as I can
30 seconds slow pace
(intervals)
3 minutes slow bike
Bodybuilding Accomplishments:
2011 ABA Natural Illinois Bodybuilding, Fitness, and Figure Championships
2nd Place Novice Short Class
3rd Place Open Short Class
2011 NGA Heart of America Natural Classic
1st Place Novice Lightweight
1st Place Open Lightweight
1st Place OVERALL NOVICE
2011 NANBF Probody Solutions Natural
1st Place Open Short Class
2011 NGA Titan Classic
OVERALL OPEN MEN WINNER – PRO CARD AWARDED
Jon-Carlo Astorina is a Team JBT Athlete
See More: http://www.nationalgym.com/
BIO:
JC was born and raised in Melbourne, Australia. He now resides in Bloomington, IL and works as a private detective for a prominaent PI firm out of Chicago. JC studied Criminal Justice at Illinois State University. He is married with four children. Besides his family, JC’s greatest passion in life is bodybuilding and fitness – a hobby he picked up in college.
JC has been bodybuilding for roughly four years and started competing in 2011. He has a short but impressive competitive resume. To date he has competed in four drug tested bodybuilding competitions, earning his Pro Card at his last competition. He is recognized as a Professional Natural Bodybuilder by the National Gym Association (NGA).
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