HIIT (high intensity interval training) cycling is a great way to get and stay in shape. In fact, one study published in the Journal of Obesity found that performing high intensity intervals can help you lose significant amounts of weight—specifically fat weight around your midsection, which is the most dangerous place to carry it. Add that to the amount of muscles it creates and the improved stamina you get from performing it and there’s no way you can go wrong.
So, how can you get the most from HIIT cycling? Here are five tips to consider:
- Work up to HIIT cycling slowly to get your body used to it and the additional demands that it places on your muscles, tendons, and ligaments. You might want to start by doing only one or two high intensity minutes in your first session so that your body isn’t overwhelmed and acclimates easier.
- Be sure to start each HIIT cycling session with a proper warmup. Getting your muscles ready for higher intensities is critical to making the most gains while also limiting potential injuries.
- Create your routine so that you get in anywhere from six to nine sets of high intensity cycling in each training session. This gives you enough to improve your fitness without being so much that you risk doing more harm than good.
- As great as HIIT cycling is, not every session should involve intervals. Throw some longer, less intense cycling in there every couple of days to give your body a rest. Remember that you can overwork your muscles, and this is one way to prevent you from doing it.
- Add some strength training to your routine to help your muscles become stronger and better able to handle the load that HIIT places on them. Two to four sessions per week should do it.
These are just five tips to help you get the most from HIIT cycling. What other tips could you share?