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The Best Cardio For Weight Loss - An HIIT Training Routine to Burn Belly Fat Fast

No matter how overweight you may be, an HIIT training routine will help burn off that belly fat fast. I feel that it is the best cardio for weight loss. Yes, weight loss can be done by combining diet, steady state cardio and strength training, but HIIT will up your fat burning ability to the next level.

What is HIIT?

HIIT stands for High Intensity Interval Training. The basic principle of HIIT is working your body hard and fast for a short burst, then giving it a bit of a rest with an active recovery period. For instance, sprinting for 30 seconds then jogging or walking for 1 minute would be a standard rep set. You would repeat this process a number of times to get the best workout.

Benefits of HIIT

HIIT training offers many important benefits. Your legs will be worked hard with a HIIT workout. Unless you want bulging leg muscles, you shouldn't need to do strength training for your legs if you perform HIIT training a few times a week. And HIIT increases your body's fat burning potential. Doing the intense intervals causes fatty acids to be released into the bloodstream. HIIT training also increases the level of HGH in your system. HGH is a hormone that promotes fat burning yet preserves muscle. To top it off, HIIT training creates an after-burn effect (EPOC) which lets your body burn more calories for hours after you have finished exercising.

Weaknesses of HIIT

HIIT is not a perfect system. A big disadvantage is that this cannot be done every day. It is easy to over train your body if you're doing strength training for your leg muscles in addition to HIIT. If you have worn your muscles out the day before, you should engage in a slower, steady state cardio workout instead.

Sprint Interval Length

You can vary some of the stages of your HIIT training routine for a more effective workout. First - change the length of your sprint intervals. Doing shorter intervals of between 15 and 30 seconds gives you more of a chance to exert yourself while sprinting. This increased exertion will help release more HGH into your system. And a shorter sprint interval releases more fatty acids into your bloodstream as well.

Working harder for longer than 30 seconds requires more effort. The longer intervals will burn more calories. And exerting yourself for a longer period depletes the level of glycogen (carbohydrates) in your system, encouraging your body to burn more fat after you have finished your workout.

Recovery Length

The length of your recovery period is also important in HIIT training. This is the lower exertion part, walking or jogging, of your workout that gives your muscles a moment to recoup. You spend a certain amount of recovery time relative to the amount of sprint time. If your sprint interval is 30 seconds and your recovery interval is also 30 seconds, you have a 1:1 ratio. If instead, your sprint interval is 15 seconds and your recovery interval is 45 seconds you have a 3:1 ratio.

The more time you give your body to recover compared to your sprint intervals (a ratio of 2 or 3:1) the more effort you will be able to give in the next sprint. The more exertion, the more HGH your body can release. And giving yourself a longer recovery interval will reduce the risk of over-training your muscles.

Using a shorter ratio of sprint to recovery results in glycogen depletion, lactic acid buildup and a more efficient after-burn effect. The risk of over-training is increased though.

Best Cardio For Weight Loss

I think that the best cardio for weight loss combines various HIIT training routines to give you all of the benefits, a strong HGH release, fatty acid release, calorie burning and glycogen depletion. Your workout should start with the short sprint and long recovery ratio part of the HIIT routine. A sprint of 15 seconds and then recovery period (walking or jogging) of 45 seconds is appropriate. This is the method that will release fatty acids and increase the level of HGH into your system. I do a 2 minute warm up, then perform this HIIT routine 8 times, for a total of 10 minutes.

The second part of my workout is 25 minutes of steady state cardio (an exercise bike or light paced jogging). This allows your muscles to remain active, and still have a recovery period. Steady state cardio burns off the fatty acids that you have released into your bloodstream with the first HIIT portion of your workout.

The final portion of your workout is doing long interval HIIT with short recovery intervals. This depletes the glycogen in your body, which then means you will burn more fat once you have finished your exercise. I combine 1 minute of sprinting intervals with one minute of jogging or walking. You won't want to exert yourself so much for the sprint intervals here as your muscles will already be tired. This final portion should be about 10 minutes as well.

This gives you a complete 45 minute HIIT training routine that I think is the best cardio for weight loss. Following this routine a few times a week will burn off belly fat quickly, no matter what your weight loss goal may be.

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i can not stop Sneezing and i have up set belly is that sign of being pragent?

i never been pregant so is all new to me

Feeling a little stuffed up lately? Or perhaps you are constantly blowing a runny nose? If so, you are not alone. Many women experience symptoms of nasal congestion, coughing, and sneezing during pregnancy. In fact, it is so common during pregnancy that the condition even has it’s own name – pregnancy rhinitis. Pregnancy rhinitis can really impact upon the quality of your life, making it difficult to sleep, breath comfortably, and just function from day to day. Here is some information on what else you can expect with pregnancy rhinitis and some tips to help soothe that stuffed up nose!

What is Pregnancy Rhinitis?
Pregnancy rhinitis occurs when your nasal passageways become irritated and inflamed during pregnancy. As a result, you experience nasal congestion, sneezing, and a runny nose. It is very similar to allergic rhinitis, except that it does not appear to be caused by any environmental allergens or toxins. Pregnancy rhinitis lasts for at least six weeks, and can occur at anytime throughout your pregnancy, although it commonly occurs in the first trimester. Symptoms of pregnancy rhinitis usually resolve on their own within two weeks of labor and delivery.

How Common is Pregnancy Rhinitis?
Pregnancy rhinitis is actually one of the most common discomforts associated with pregnancy. Like morning sickness and backaches, thousands of pregnant women experience pregnancy rhinitis every year. In fact, it is believed that between 20% and 30% of all pregnant women will suffer from pregnancy rhinitis to some degree.

How Does the Nose Work?
You nose and nasal passageways are a very important part of your body. Not only are they necessary for proper breathing, but they also help to protect you from dangerous environmental irritants and biological hazards. The inside of your nasal passages are lined with special mucus membranes, called mucosa. It is mucosa that secretes nasal mucus, which flows out through the nostrils and down through the back of your throat. This mucus helps to catch any toxins that you breathe in, including pollen, dust mites, bacteria and viruses.

Sometimes however, the mucosa inside of the nasal passageway becomes irritated. As a result, they produce extra amounts of nasal mucus. This mucus can become thick and discolored, leading to nasal congestion. Or it can be extremely thin, leading to a runny nose and post-nasal drip. This is exactly what happens during pregnancy rhinitis.

Symptoms of Pregnancy Rhinitis
Symptoms of pregnancy rhinitis vary from woman to woman, however, they typically include:

persistent coughing
sneezing
nasal itching
congestion

Some women will experience headaches associated with the nasal congestion caused by pregnancy rhinitis.

Causes of Pregnancy Rhinitis
Although it is believed that the condition is caused by changing hormone levels during pregnancy, researchers have not yet pinpointed the exact cause of pregnancy rhinitis. During pregnancy, the placenta produces large amounts of estrogen. Estrogen is known to exacerbate mucus production and may cause mucus to become very thick or very thin. Estrogen also appears to cause the turbinates inside of the nose (small, bony structures that hold the mucosa) to become swollen, which can interfere with proper breathing. Similar rhinitis episodes have been documented in women taking the birth control pill and hormone replacement therapy.

Is Pregnancy Rhinitis Dangerous?
Pregnancy rhinitis is not dangerous for you or baby, however, it can make your life uncomfortable. In particular, pregnancy rhinitis tends to affect quality of sleep, which can make you very tired and fatigued. Pregnancy rhinitis can also increase your chances of developing an ear infection or chronic sinusitis.

Treatment for Pregnancy Rhinitis
Unfortunately, treatment for pregnancy rhinitis is not all that effective. Nevertheless, there are some medications that you can use to relieve your symptoms. Be sure you talk to your health care provider before taking any type of medication during pregnancy.

Nasal Saline Irrigation: This type of treatment uses a saline wash to help remove mucus from the nasal passageways, improving comfort and breathing. Saline washes also help to lubricate the mucosa in the nostrils, allowing them to work more effectively in the future. All you need to do is flush each nostril out with the saline solution. Sterile saline washes are available at your local pharmacy or drugstore.
Antihistamines: Antihistamines help to relieve congestion, sneezing, and a runny nose. The antihistamine chlorpheniramine is safe for use during pregnancy, although you may want to discuss its use with your health care provider beforehand just to be on the safe side.
Oral Decongestants: Oral decongestants were once avoided during pregnancy for fear that they would cause birth defects in baby. Yet, a new study performed in Sweden suggests that oral decongestants are completely safe, and possibly even beneficial, for moms with pregnancy rhinitis. In the study, women who took oral decongestants throughout pregnancy had children with similar birth defect rates as the general population. However, these women also had significantly reduced rates of preterm birth. You may still want to discuss the use of oral decongestants with your doctor first before using them.

Self Care for Pregnancy Rhinitis
The best treatment for pregnancy rhinitis symptoms is often self care. Here are some things that you can do at home to relieve your discomfort:

Drink lots of fluids, especially water. Avoid caffeinated beverages, as these can be dehydrating.
Increase the humidity levels in your home. This will prevent your nose from drying out.
Avoid environmental irritants, like cigarette smoke.
Sleep with your head propped up on a pillow.
Exercise in moderation. Easy exercise can actually help to reduce nasal congestion.

Discuss all your questions about pregnancy in the forum

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This entry was posted on Friday, April 17th, 2009 at 8:02 am and is filed under Body Piercing. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.