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.
Image result for hiitHIIT 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
Image result for hiit
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.    
References:
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.


1 comment:

  1. Really liked the list of advantages! Great blog!

    ReplyDelete