Are you exercising for long periods of time to try to burn fat?
If you’re like most people you probably are, but there is a
better, more efficient way. It’s called “high intensity interval
training” (HIIT) and lately it has started to become pretty
famous for its obvious health benefits.
-So, just how do you perform HIIT?
Simply put, HIIT is based around this concept: Go fast then go
slow. Repeat. You can perform HIIT routines on pretty much any
machine you want like a treadmill, elliptical machine, cycling
machine, or apply it to almost any sport (swimming, cycling,
running). Try to keep the bursts of speed at around 90%-100% of
max effort.
Here is a sample HIIT routine:
Sprint 20 Seconds
Rest 10 Seconds
Repeat 4-8 Times
Or
Sprint 15 Seconds
Rest 5 Seconds
Repeat 4-6 Times
These are just samples, you can change it however you want (you
could even use distance instead of time). Remember though, HIIT
is based around the concept of fast bursts of work. Also, to
continually challenge yourself and also to continually make
progress you should increase the level of effort required. You
could add extra sprint cycles to the routine, shorten the rest
periods, lengthen the sprint periods, try to run farther in the
set amount of time, or (if you are going for distance instead of
time), try to complete the distance in a shorter amount of time.
When starting out on your HIIT routine, don’t kill yourself the
first time though. You may have to work your way up, don’t be
afraid to start out at a low intensity with low sprint times and
high rest times.
-What Are the Benefits of HIIT?
--Major Increase in Fat Loss
In a study done by Tremblay and other authors, two groups were
assigned different training regimens. Group A performed the
regular moderate intensity cardio (like jogging or bicycling) for
20 weeks and Group B performed a HIIT routine for 15 weeks. In
the end the results of each group were recorded. Group B lost
nine times more fat than Group A and in 5 weeks less! (1)
--Increased Lactic Acid Threshold
Lactic acid is that burning sensation you feel when you work a
muscle really hard. Lactic acid is a byproduct of the processes
your body uses to make your muscles work. When too much lactic
acid accumulates in the muscles, the muscles become fatigued.
You’re lactic acid threshold is how fast your body can remove the
lactic acid in your muscles. When your body can remove lactic
acid more efficiently, then you can work the muscles at a higher
intensity for a longer period of time before they become
fatigued.
--Shorter Workouts
I don’t know about you, but I definitely would rather crank it up
a notch and exercise for 4-8 minutes in comparison to staring at
the wall in the local gym for 30 minutes to an hour jogging…or
performing any other slow, and somewhat boring type of cardio.
-So why does HIIT burn more fat than regular moderate intensity
cardio, like jogging?
To put it simply, after your HIIT training session is over with
your metabolism explodes and tons of calories are being burned.
These calories are being burned because your body must recover
from the HIIT workout you just exposed it to (the details as to
why exactly this happens are pretty complicated, and would take a
long time to explain, so I’ll spare you). Just understand that
after the workout, not during the workout, is when the fat is
being burnt.
HIIT offers people an extremely effective and, as shown by the
study done by Tremblay and other authors, a very fast way to
eliminate fat. In addition to this, it can increase your
muscle’s resistance to fatigue. Although, probably the best part
about this type of training is that you no longer have to spend
30 minutes to an hour at your gym jogging away your life on the
treadmill.
Here's a tip: Personally, I enjoy listening to some type of fast
paced music while performing an HIIT workout. Doing this can
really increase the intensity of your workout, and similarly, the
productivity of it as well. Some type of MP3 player usually
works best because they don't jiggle around very much.
If you decide to take up HIIT training you may want to check it
out with your doctor first. This type of training is incredibly
effective, but it is also very intense.
Want to learn more fitness tips like this one? Want to know
which supplements work the best and why?
Visit http://www.weight-loss-resources.com
References:
(1) Tremblay, A., J. Simoneau, and C. Bouchard. Impact of
exercise intensity on body fatness and skeletal muscle
metabolism. Metabolism. 43:814-818, 1994.
Disclaimer: The information in this article has been provided for
educational purposes only. The information contained in this
article should not be used to diagnose or treat any illness,
metabolic disorder, disease, or health problem. Use of the
information contained in this article is at the sole choice and
risk of the reader. The author of this article assumes no
liability in the event any type of injury or death occurs because
of the use of the information provided in this article. Always
consult your physician or health care provider before performing
any type of exercise routine.
|
