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Trending Training Techniques & Tools: High-Intensity Interval Training (HIIT)

hiitCardiovascular workouts are extremely beneficial for those who want to feel great and stay healthy. Cardio helps by improving heart strength, reducing fat in the body, and lowering the risk of bone disorders.

These days, one common kind of cardiovascular activity is high-intensity interval training, or HIIT. The theory behind HIIT cardio is that the body can burn more fat by alternating between periods of high-intensity activity and lower-intensity periods of recovery. This circuit is then repeated several times, depending on the person’s level of fitness and ability to handle intense cardio.

Since high-intensity interval training cardio requires a high level of effort, many people can get an excellent workout in just a few minutes. This makes HIIT one of the best training techniques and tools for people who want to do cardio but don’t have a lot of time to spend on a treadmill or to run outside.

Getting Started With HIIT Cardio

The good news about HIIT training is that the principles behind this kind of exercise can be applied to almost any type of cardio that you enjoy. Swimming, cycling, and even jumping rope can all be performed in the HIIT style.

To begin with HIIT cardio, first decide how long you want your low-intensity and high-intensity periods to last. Experts suggest beginners start with a longer period of low-intensity exertion, while someone like an athlete or experienced fitness enthusiast may be able to achieve a more even ratio.

A Common HIIT Breakdown

When applied to running, a sample HIIT routine might look something like this:

  • Start with three minutes of low-intensity running to promote blood flow
  • Run as hard as possible for 30 seconds
  • Switch to a low-intensity walk for 30 seconds
  • Repeat as many times as possible

Most people will start to become worn out after only four or five repetitions of this cycle, which is why HIIT cardio can be completed so quickly. It is one of the best training techniques and tools for people who are bored with traditional forms of cardio and want to give themselves a challenge, or for athletes who are pressed for time but still need to devote some effort towards torching fat. Extreme beginners or those with certain kinds of medical conditions may want to avoid HIIT, as it will place a tremendous strain on the body if you do not have a sufficient level of conditioning.

When applied correctly, high-intensity interval training can be one of the most beneficial training techniques for people who care about their fitness. If you plan on trying HIIT.

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Nate Diaz doesn’t know if the UFC intends to book a third fight between him and Conor McGregor.At the moment, he’s not sure the promotion even wants them in the same building.

Diaz was in attendance at McGregor’s lightweight championship fight at UFC 205 last weekend — but not at the UFC’s request. Diaz, who split two meetings with McGregor earlier this year, asked president Dana White for tickets via text message, but he was told there wasn’t room.

“As soon as [McGregor wins], hundreds of people are turning around and staring at me,” said Diaz, who watched from a club box at Madison Square Garden. “I’m like, ‘Hey, what do you want me to do? The UFC didn’t even want to give me tickets to this fight. I think they gave Nick Jonas my seat.”

Diaz, 31, submitted McGregor via rear-naked choke at UFC 196 in March. The two fought again at UFC 202 in August, with McGregor claiming a five-round decision.

The rivalry was a huge financial success. Shortly after UFC 202, officials told ESPN.com that those two McGregor-Diaz-headlined events accounted for two of the top three pay-per-views of all time.

Immediately after winning the second fight, McGregor (21-3) said he would eventually fight Diaz a third time at 155 pounds — where he just won the title. But Diaz doesn’t know if it will happen.

“The UFC knows that’s a bad idea for him,” Diaz said. “Why didn’t I get tickets to this fight? I said, ‘I’ll leave him alone. I don’t want to fight the guy. Just let me get a seat.’ Me and my brother, they didn’t want to let either one of us in here.

“They want to hide me out, I think. Put him on more of a pedestal than they have already. It’s whatever though.”

Diaz (19-11) has previously stated the only fight he’s currently interested in is a third fight against McGregor. He said he’s still not in a hurry for any fight and has, so far, not been approached about one.

A UFC 209 PPV has been scheduled for Brooklyn’s Barclays Center on Feb. 11. It’s an obvious date to book Diaz and his older brother, Nick, as they have made those numbers famous by representing Stockton, California’s 209 area code. Diaz said there have been no discussions regarding that event.

As far as McGregor’s history-making win against Eddie Alvarez, Diaz applauded the Irishman for “doing his thing” but said they both still know who has the edge in their fights.

“People question me, ‘Hey, when you gonna fight No. 3?'” Diaz said. “I know that everybody needs to see that. If I’m gonna do something, that’s what I’m gonna do — but I’m not begging for it. If anybody should be asking for the fight, it should be him. He’s the one that has something to prove.

“Congratulations to Conor. He did a great job, got the two belts — but I just know that me and him both know what happened in [our] fights and that ‘greatest of all time’ stuff needs to just come to an end. I don’t remember any of the greatest of all times getting worked over like [he was] in the last two fights.”

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