HIIT Training

HIIT stands for High Intensity Interval Training and has been proven to help you lose fat fast and gain muscle.

In other general cardio programmes, people are struggling to decrease fat and gain definition, whereas with HIIT you will see amazing fat burning results fast. Long moderate cardio can eat away at muscle tone and place unnecessary stress on your joints.

HIIT uses short high intensity cardio intervals uses the anaerobic cardiovascular system and therefore not only raises your metabolism during exercise but also for a longer period after exercise –up to 48 hours after exercise which is called EPOC (Excess Post-Exercise Oxygen Consumption).

HIIT also increases the body’s release of fat burning hormones, including growth hormone, catecholamine and epinephrine. These hormones enable the body to release stored fat both within the muscle and beneath the skin (in the belly, thighs, hips etc).

HIIT is intensity dependant and time efficient, as the workouts are much shorter (15-25 minutes) than your average workouts of 45-60 minutes. It is the quality of the workout that is important and each workout is based on full body functional exercises that take you out of your comfort zone and constantly challenge the body.

HIIT can be done anywhere without any equipment at all. So consider less slow workouts and more HIIT workouts and the benefits will maximise fat loss all in a minimal amount of time.

The Science

A 2001 study from East Tennessee State University shows obese subjects following an 8 week HIIT programmes and subjects dropped 2% body fat, compared to those who followed a continuous steady state programme on a treadmill who showed no decrease in body fat.

A study in Australia shows findings of females who followed a 20 minute HIIT programme, consisting of 8 second sprints with 12 seconds rest lost 6 times more body fat than females who followed a 40 minute cardio programme performed at a constant intensity of 60% max heart rate.

The number one reason HIIT successfully decreases body fat compared to steady state cardio is due to the greater increase in resting metabolism following a workout.

1996 study from Baylor College of Medicine (Houston TX) showed subjects who followed a HIIT workout on a stationary cycle burned significantly more calories in the 24 hours post workout than the subjects who cycled at a steady state intensity.

HIIT gets the fat to where it will be burned away for good.

The American Journal of Physiology reported on a 6 week HIIT programme that increased the proteins in muscle responsible for carrying fat to the mitochondria, where fat is burned as fuel by 50%. Therefore having more of these proteins means more fat is used as fuel during and after exercise.

 

References:

Shin Ohtake – Max Workouts.