Fitness

How to Get the Most Out of HIIT

Ladies and Gentlemen, are you sick of spending countless hours on the old treadmills and ellipticals, wasting your time away- when you could simply just do HIIT? High Intensity Interval Training(HIIT) is a style of exercise in which you “alternate between bursts of high intensity movements with short recovery breaks. It’s one of the most efficient ways to strengthen your cardiovascular system.” [WebMd] Not only is HIIT less time consuming, but it also has numerous benefits.

A study in the Journal of Applied Physiology stated: “HIIT is a realistic type of exercise that can be performed by elite athletes as well as untrained individuals.  HIIT reveals “the potency of exercise intensity for stimulating adaptations in skeletal muscle that improve performance and have implications for improving health.” The study also revealed that 7 HIIT sessions over a 2 week period provided enough of a  stimulus to improve fat oxidation throughout the entire body. If your goal is to tighten up and to burn fat, then HIIT might just be right thing for you.

 

One of the several benefits of HIIT is the increased endurance that a person will eventually gain in the long run. This is because you are constantly strengthening your heart due to the different conditions and stresses you are putting on your cardiovascular system. “The most famous protocol utilized by researchers has been the Wingate Protocol which includes an all out effort for 30 seconds followed by a 4 minute rest. This cycle is ideally repeated 4-6 times during the sessions. Alternate day sessions are recommended for 2 to 6 weeks.”

 

HIIT can be performed on a spinning bike, treadmill, elliptical, stairmaster, or applied to virtually any exercise. High Intensity Interval Training has been known to have significant “Cardiovascular effects: increased heart rate to almost 90% of maximal heart rate.” (Siwale) So not only is High Intensity Interval Training amazing for your muscles, it is even healthier for your heart-making it function much more efficiently!

 

An additional benefit of HIIT is that it is more effective “than continuous, steady-state exercise training for inducing fat loss in men and women.” In just a short period of time; anywhere between 15 to 30 minutes, you can burn more calories and fat than just remaining on one machine for 60 minutes, exercising at a steady pace. Even after you have completed HIIT , you have “elevated levels of post-exercise oxygen consumption (PEOC) – meaning you keep burning calories for hours after you are done with the exercise session.” Why would you choose to spend a monotonous hour doing steady pace cardio when you can perform a HIIT workout in less time and still get optimal results?

 

By now you might either be curious or skeptical; wondering if High Intensity Interval Training (HIIT)  is the right choice for you; or even if HIIT is in fact successful. If you are the type of individual who likes to optimize your time, and to simply receive the most out of your workout, then this would be the right decision for you. What looks more appealing; an hour of running on the treadmill or spending 20 minutes performing HIIT on the elliptical? The choice is your’s to make; just be sure to select the option that would be the most beneficial to you.

Here is a HIIT Workout for you to try!

 

  • 2 Minutes on the Treadmill at 5 mph
  • Jump off the Treadmill; 10 Jump Squats, 10 Pushups
  • 2 Minutes on the Treadmill at 5 mph on 3% incline
  • Jump off the Treadmill; 10 Burpees, 10 Situps
  • 45 Seconds on the Treadmill at 5 mph on 3% incline; 15 Seconds Sprinting – Repeat 4 times
  • Jump off the Treadmill; 10 Jumping Jacks, 10 Mountain Climbers
  • 2 Minutes on the Treadmill at 3 mph – Cooldown
References

Hiwale, Dr. Deepak. The Most Effective Way to Lose Fat – High-Intensity Interval Training. Health Guidance. 2013. Web. 13 September 2013.

WebMD. Benefits of Interval Training. WebMd Video. 2005-2013. 13 September 2013.

Talanian, J. Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. 2006. Journal of Applied Physiology.

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