H.I.T., H.I.I.T. & H.E.A.T.

H.I.T. (High intensity training)

This kind of training focuses on performing quality weight training repetitions to the point of momentary "muscular failure". The training takes into account the number of repetitions, the amount of weight, and the amount of time the muscle is exposed to tension in order to maximize the amount of muscle fiber recruitment.

The fundamental principles of high Intensity Training (HIT) are that exercise should be brief, infrequent, and intense. Exercises are performed with a high level of effort, or intensity, where it is thought that it will stimulate the body to produce an increase in muscular strength and size.

H.I.I.T. (High intensity interval traning)

This is a high intensity interval training, which is an effective tool to promote muscle growth, the cardiovascular system and weight reduction. It is one of the most effective workouts though it only takes a very short time. Its essence lies in changing the very high and low activity, which is actually much greater burden for the body than regular cardio workout. This type of training is structured to 15-30 minutes, which is a time each of us can daily devote.

Low and high intensity should be presented in a ratio of 1: 1 (beginners start at 1: 2 -30 seconds sprint, followed by 60 seconds of walking, some even do 1: 3), the number of intervals is usually 7 to 15. Opposite to low-intense workout,  HIIT thanks to its high energy consumption accelerates metabolism for several hours after the completion of activities = afterburn effect. Although a person won't usually lose any fat while doing the high-intense exercises, (because it draws rather from anaerobic coverage than glycogen or fat) HIIT it is very flexible and consumes so much energy that also engages the aerobic metabolism. During this training, a person on average burns up to 350 calories + combustion is supported several hours after the training is finished.

e.g. (training):

• Sationary bike
• 30 sec. of sprint (you can also increase the load) alternating with 60 sec at a leisurely pace (up to a full stop)
• Repeat the cycle 12 times

H.E.A.T. (High Energy Aerobic Training)

This program can be described as an aerobic workout with high energy output. This training is based on the human activities- walking- specially adapted treadmill.

It is about walking on a special mechanical belt (maxerrunner), which is powered by human energy - varies depending on pedaling - steps - and not, as it is with treadmills, powered by electricity. Moreover, you can be variously tilted (up to an angle of 40 degrees) so that it can almost perfectly simulate walking in the mountains. And of course, all accompanied by music and an instructor.

Source
https://aktin.cz/3680-intervalovy-trenink-hiit-pro-spalovani-tuku
http://kulturistika.ronnie.cz/c-4050-vyzkousejte-h-e-a-t-program.html