hiit workout planAre your tired of doing the usual exercise that you have to accomplish for an hour and a half? Are you getting zero results or not meeting your expectations at all? If your answers to all these questions are yes, don't you worry, there are another ways where you will be able to attain results that is effective and efficient. It will also make you love exercising more because it is very short and not boring at all. One of these examples is the High Intensity Interval Training[4] using the Gibala Regimen.

Who designed this regimen?

Martin Gibala is the main responsible of the development of this kind of interval training with the help of his colleagues in the McMaster University[5]. He is a professor and Chair of the Department of Kinesiology where all his studies are really focus on the regulation of skeletal systems where utilization of the energy metabolism takes place as well as the relationship and benefits of nutrition and training in an individual's overall performance.

Concept of the Training

This type of exercise has two classifications or rather components. One is from the 2009 study of Gibala's Group[6] and the other one is the 2011 study by the same group. The former involves 3 minutes of warm up, a minute of intense exercise followed by 75 seconds of rest period and finish with 3 minutes of cooling down period that can be done in a matter of 8 to 12 cycles. The latter is composed of 3 minutes of warm up exercise, 60 seconds of intense activity followed by 60 seconds of recovery time and 5 minute cool down. The difference between the two is that the level of intensity is much stronger for the former than the latter one or 98 percentage for the 2009 regimen and 65 for the 2011. The reason behind these figures is that the first one is intended for more experienced exerciser and the second is for the beginners or newbie.

Benefits

Good Calories Burner

Just like the other trainings available, it is a good calorie burner because of the intensity that it has that will really make an individual sweat and lose or rather burn fats as well as reducing the unwanted weight.

Cardiovascular Capacity

When you say cardiovascular capacity, it is about the ability of the body or specifically the heart and lungs to maintain the oxygen support despite the level of intensity or hardness that the body is facing or experiencing and at the end, survive safely.

Athletic Performance

For athletes or aspiring individuals, it is also a great enhancer for the skills that you will need in the sports that you will deal or engage with because the speed and power are the common abilities that will be developed and improved eventually when you regularly do this exercise.

Procedures

Warm up

Since most of the people are quite new to Gibala's regimen, the warm up exercise is adapted to the 2009 method. The warm up is about 3 minutes of walking, jogging or stretching as long as you are able to loosen up or pump up the whole body to be ready for the main exercise.

First set

Let us use the stationary bike as the equipment that you will maximize. Start cycling at a steady pace for a minute and followed it with a 60 seconds of recovery by slowly cycling to normalize as well as let the body be comfortable with the machine.

Second set

In this part, you can now add up intensity on the speed of your pedaling on the bike at about 10 percent increase from the normal pace and do it again for 1 minute. Follow it again with 60 seconds of rest time.

Third to Tenth set

In the coming set, you can repeat the first two sets but add up on the level of intensity of 15, 20, 25, 30, 35, 40, 45 and 50 percentage of speed respectively. Follow them with the same duration of recovery period.

Cooling down

From the 50 percent of speed, you can now decrease it up to the normal pace just to normalize your breathing as well as the heart rate.

Gibala's regimen is very flexible which means that is very available for athletes, experienced and beginning exercisers who want to achieve certain goals such as reducing weight, burning fats and calories as well as keeping the body fit and at a good condition or level. Check out this HIIT Workout Plan[7] to learn more.