High Intensity Interval Training for better health?(HIIT) explained for running - Better then hours of regular cardio?

Helloooo Steemit, I've recently added HIIT running into my fitness schedule to get rid of the last fat. I think its a really good and healthy way to burn fat and get in shape instead of having to spend hours on the threadmill. Before reading this you should know that HIIT is not an easy way to run or to lose fat. You do need a basic stamina to do this, when you come from a complete couh-lifestyle you should start with some regular cardio first.

What is high intensity interval training?

HIIT is going really really hard and then go slow for a while and repeat. When we look at this in crossfit for example we see 30 seconds all out sit ups then 30 seconds all out push ups and then pull up for 30 seconds, then rest. So you have to give full 100% during the set of exercises and the main point is to make your whole body work, you use all your muscles in those 90 seconds. Thats not what I want to talk about, I want to discuss HIIT running in this post. For example we sprint 30 seconds, we walk 30 seconds, sprint 45 seconds, walk 45 seconds and so on. What we do to our body when we do HIIT running is basicly running for you life. So its a complete different proces then going for a 5km or 10km run on a normal pace. We put a lot of training stress on our body. Because we do this we will pull energy from a ton of sources at once. Because of this our insulin sensitivity will get better. This is basicly how good we take nutritions from food etc. This lasts for approx 48 hours so doing HIIT every 2 days is ideal. Also your  cardiovascular system gets stronger and pushes more oxygen-rich blood through your body. Will help build mucle and lose fat. You like it already?

How to figure out your ideal HIIT training?

I would advice you to do a test for yourself to determine the level you are on and figure out a good routine for yourself. A way to do this is sprint 10 seconds then walk 10 seconds then sprint 20 seconds then walk 20 seconds and so on. Keep adding 10 sec until failure, then start going down again so for example you get to 50 sec sprint and fail, your next sprint should be 40 again. Once you determine your max you can figure out a routine.

Different types of HIIT.

1. All out - You want to start with a short 5-10min warmup run to get your heart rate going then go sprint at almost full capacity for 15 seconds lower then your determined maximum. (if you can go all out for 90 seconds you sprint 75) You go back to the warmup pace for the double amount of time (would be 150sec for the example) you do this 4-5 times then finish with a 5min cooldown run at warmup speed.
   This one is pretty hard because you go to your max 4 or 5 times.
2. Short Go's- The same 5-10min warmup run but in your last 2min of the warmup you add some 20 second sprints. Then you take a 30sec on/90 sec routine of going at maximum speed and going back to the warmup level. Repeat this between 4 and 8 times then finish with a 5min cooldown run at warmup speed.
   I think this is the best one to start with, 30 seconds can be done by perseverance.
3. Superset run- Again we start doing 5-10min warmup run and after that we go to a ratio of 80/50, when we sprint we try to use 80% of our capacity, so not all out. When we go to active rest we try to use 50% of our capacity. We build a pyramid starting at 30sec sprint / 30sec active rest. The sprint and active rest time is always equal in this workout. We add 15 seconds every time until we get to 3 min. This means you will spend 30mins+ on this workout without warmup be prepared! Your last Active rest will be 3min so you don't need a cooldown run for this workout.

I use a app thats called interval trainer to make my routines.
I really hope you guys enjoyed this post and try out some of them yourself!
Please share your expieriences with HIIT or other training methods with me!
If you like to see any particular fitness subject post just let me know in the comments.

Peace out and STEEM ON!