Monday, May 23, 2016
A Better Way to Burn Bodyfat- High Intensity Interval Training
Slow and steady wins the race! Well, this may not be the case when it comes to burning fat. The days of using long steady-state cardio with low to moderate intensity exercise performed at 60-70% of one’s maximum heart rate (MHR) may be a thing of the past. High intensity interval training, or HIIT, is on the threshold of becoming the standard for steady and sustained fat loss.
HIIT cardio involves intervals of high-intensity exercise at a rate of 90% MHR, followed by intervals of slow pace active recovery. With HIIT, the workouts are shorter than the steady-state cardio, but they are more intense. A 2001 study from East Tennessee State University found that subjects who followed an eight-week HIIT program dropped 2% of body fat over the course while the steady-state participants lost none. Research also confirms that HIIT enhances the metabolic machinery in muscle cells that promote fat-burning and blunts fat production. The HIIT subjects’ muscle fibers had significantly higher markers for fat oxidation (fat-burning) than those using steady-state exercise.1 A 1996 study from Baylor College of Medicine reported that subjects who performed a HIIT workout burned more calories during the 24 hours following the workout than those who cycled at a moderate, steady-state intensity due to the rise in resting metabolism.2
Here are some advantages of doing HIIT:
-increases your metabolic rate for up to 24 hours
-improves insulin sensitivity in the muscles, which helps absorb and use the food you eat
-increase your muscles’ ability to burn fat for energy
-elevates growth hormone levels
-shorter time to work out
-and decreases post-exercise appetite, which helps prevent overeating
Time is the number one excuse that people use for not working out. If you are looking for a better way to get rid of some unwanted body fat in the shortest amount of time possible, try high intensity interval training.
1Penna, J., MS, Stoppani, J., PhD, & Velazquez, E. (n.d.). Fit with HIIT: Science Is Dropping the Hammer On Endless Bouts of Steady-State Cardio. Retrieved May 15, 2016, from http://www.simplyshredded.com/fit-with-hiit-science-is-dropping-the-hammer-on-endless-bouts-of-steady-state-cardio.html
2Treuth, M.S., et al. Effects of exercise intensity on 24-h energy expenditure and substrate oxidation. Medicine & Science in Sports & Exercise 28(9);1,138-1-143. 1996.