Fitness Tip by Krista Williams
BURN MORE CALORIES AND FAT IN YOUR WORKOUT!
Try HIIT training – High Intensity Interval Training
Is it time to change your program? Is your program bringing you the results you want? Try this on for size!
There are many misconceptions in the media that push ways of losing weight or "fat loss" that usually lead to over training and muscle loss which results in very little fat loss. One such misconception is that long duration exercise burns as many calories in a single training session resulting in significant weight loss. Another, is the idea that weight training is only a tool used to develop muscle in people who are already thin. When in fact, studies show that when high intensity interval training (used correctly) is combined with weight training, it results in excess post-exercise oxygen consumption (EPOC). This is a measure of oxygen consumed by the body hours and days after a workout. This way of educated training is effective and time efficient and creates great results in fat loss and sustained lean muscle mass.
How does this happen?
Extensive research through qualitative studies shows how high-intensity interval training increases the metabolic effect in the body and brings about hormonal synergy. High intensity exercise burns more sugar during workouts relative to low intensity endurance exercise that burns more fat during workouts. However, the high intensity workout will burn more fat and calories post workout and sometimes long after the workout ends by increasing the metabolic rate at which we consume oxygen. Thus, decreasing body fat composition overall.
Additionally, the studies have shown specificity for such metabolic effects to occur. Both a proper diet intake and a proper prescription of intensity and duration of intensity exercise (85-90% MHR) are needed to result in such metabolic and hormonal effects.
If you know that you are healthy enough to try this training, here is a basic workout: (Incorporate interval training 1-2 times per week).
- First, begin with your usual warm-up, followed by some dynamic stretches.
- Increase your speed until you reach your max heart rate (220-age multiplied by 85-90%). Hold this pace for 30 seconds (or longer if trained).
- Decrease speed back to your warm-up pace lasting 1 minute or less.
- Repeat six to twelve times (depending on fitness level).
- Finish with a 5-10 minute cool down.
- Stretch your muscles to prevent injuries.
Is this type of training for me?
Talk to a trainer to get more specific information and how this can work for you. They will be happy to help you!
Every workout counts!