Interval training is very specific in the way it is done and the objective it achieves while doing it. After doing a warm-up that brings you near to 50% of your maximum heart rate. Followed by 15 or 30 seconds of hard maximum effort then back to 50% again and this is just the first set.
It is during these high intensity periods when your body's exchange of oxygen and carbon dioxide is severely limited and you begin to feel the 'burn'. Your body is getting rid of the lactic acid build-up from the intense exertion. The toxic by-product of this enormous energy surge is lactic acid and you start to feel that your muscles cannot contract as tightly anymore.
It is when you start to reach the point of complete failure that is your body’s genetic ability to not injure itself, along with the excess lactic acid stops the muscles from contracting. The truth about what High Intensity Interval Training (HIIT) means to each individual is also tempered by the genetic ability of that person to react to the stress of doing the exercise.
Training with a high intensity is all about getting your heart-rate up when lifting weights for sets. The heart-rate should be about 70% of your maximum hear-rate which is worked out by subtracting 220 from your age. This gives you your maximum heart-rate so you need to aim to get your heart to beat at about 70% of that figure.
The benefit of training with this kind of intensity has been well-proven over the last 20 years. Probably the most welcome discovery for bodybuilders was the fat loss effect that it has on your body. Scientist have proved that when you train with HIIT you will get an increase in your metabolism or your basal metabolic rate (BMR).
The increase in the speed of your metabolism is said to last for up to 72 hours after you have completed the workout. This means that your body is burning more calories per hour than it would normally burn and that is what works so well when trying to lose fat.