Saturday, 2 September 2017

[Book 9] High-Intensity Interval Training by Sean Bartram

Serial No.- 9 
High-Intensity Interval Training

Category:-Non-Fiction (4. Health & Fitness / 11. Sports & Games)

Book :- High-Intensity Interval Training

Author:- Sean Bartram

Written in:- English

Published by:- Penguin Random House LLC

Published on:- 2015

No. of Pages:- 243

My after reading opinion (September 02, 2017):- HIIT training is the key of all cardio exercise. I have done lots of steady state cardio exercise before such as - jogging, skipping, swimming, cycling etc. But I was unaware about this amazing cardio called HIIT or High-intensity interval training. This was totally new word to me. Anyhow, now I came in touch with this and I wanted to know more about HIIT exercise. So, I pick up this wonderful book named "High-Intensity Interval Training" by Sean Bartram and start reading.

So, What is HIIT or High-Intensity Interval Training?
According to Sean Bartram "High-intensity interval training, or HIIT, has exploded in recent years due to its promise of an efficient and effective way to meet fitness goals. Different trainers and instructors approach HIIT in different ways, but at its core, HIIT should always involve alternating short intervals of high intensity, all-out exercise with short intervals of rest or active recovery."
Advantages:-
  1. HIIT is great both for quick fat loss and cardiovascular endurance as it burn fat fast also it makes your heart and lungs very strong.
  2. It's good both for professional athletes and also any person who wants to be fit, loose fat, look shaped and wants strong cardiovascular health.
  3. The most beautiful part of this exercise is you don't need to spend hours at the gym to achieve your desire goals. It takes relevantly less time than traditional steady state cardio exercise.
  4. You can start HIIT anywhere such as home or garden or any playground.
  5. You don't have to spend lots of money to purchase expensive gym equipments to do workout as HIIT requires almost no equipments.

Special Bonus:- THE “AFTER BURN” EFFECT
Not only will you burn calories and fat during your HIIT workout, you will also burn calories and fat following your workout through the “after burn” effect, or EPOC (excess postexercise oxygen consumption). EPOC is the measurable increased rate of oxygen intake following strenuous activity intended to erase the body’s oxygen debt.
In order to erase the oxygen debt, fatty acids are released and used as fuel for recovery. You cannot take advantage of this after burn by doing low-intensity exercise. Only by working anaerobically at maximal heart rate will you see this added fat loss effect. EPOC has been shown to last over 48 hours.

And, this book describes everything very clearly with lot's of colourful pictures. The author included Dynamic Stretching as warm up, which is great. He divided HIIT routines into three different levels according to the difficulty level. Also, he categorized so many unique exercises into four groups, such as - cardio, upper body, core and lower body. After reading the book I came to know so many useful HIIT exercises, what I didn't know before and I wish to include HIIT in my workout schedule soon.

Thank you.


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