6 Ways High Intensity Interval Training (HIIT) Can Boost Weight Loss

Nosotros all want a quick fix, nosotros don't want to spend hours at the gym or scrutinizing every meal we eat just to notice out we accept only lost a pound afterward a month's piece of work. Though at that place is no magic pill that we can take to lose the extra weight overnight, there is an effective fatty loss method that will go along burning fat up to 48 hours after a conditioning, and information technology'south called High Intensity Interval Grooming or HIIT for brusk.

HIIT is not universally known amongst the not-gym rats, as it is a method used by fitness models and endurance athletes to increase their metabolisms and to cook the fat away faster before any contest. Information technology is a form of interval preparation, performed in short anaerobic bursts with fewer and briefer residuum periods. It is considered to be the most constructive cardio practise that tin can be performed nether 30 minutes nearly anywhere.

If you desire to stop sacrificing your sacred fourth dimension on the treadmill, read below to learn how HIIT can help y'all achieve your desired lean torso.

What is HIIT?

Loftier Intensity Interval Preparation means performing a short number of bursts of intense exercise, such every bit biking, sprinting, swimming, skipping rope, knee highs, followed past short recovery periods, such as walking. The purpose of the short recovery flow is to bring your heart charge per unit back to normal earlier performing the next anaerobic burst.

This is different than regular endurance exercise as the routine never allows your body to adjust to one intensity level, giving your body the shock it needs to first using the fatty every bit fuel for your workout. Regular cardiovascular practise, such equally running on the treadmill for a consistent time at a consistent speed, causes muscle catabolism, the breakdown of muscle tissue, creating the 'skinny fat' wait that many wish to stay away from. Muscle catabolism can even last upwardly to 7 days later the steady-land cardio took place.

How Practise You Perform HIIT?

The beauty of HIIT is that y'all tin customize it to your body type and needs and however get results. I don't recommend jumping right into HIIT as it can take a toll on those who accept heart conditions or early signs of arthritis, then please consult your doctor get-go to see if this is correct for y'all.

If you determine that you want to attempt HIIT, kickoff figure out the type of cardiovascular practice that you lot like all-time. Here is a listing of some common exercises that are used for HIIT preparation:

• Running
• Swimming
• Jumping Rope
• Running up Stairs
• Lunges
• Push button-ups
• Burpees
• Knee-ups
• Jumping Jacks

HIIT tin can likewise exist performed with kettle bells, yoga assurance, and various other equipment, but this is for the advanced folk.

Jim Stoppanl, Ph.D. from BodyBuilding.com has the best beginner's plan for HIIT grooming:

Now onto the HIIT benefits!

i. Burns Fat Faster & Longer

A 2001 report from East Tennessee State University ended that subjects who followed an 8-week HIIT program, dropped 2% in body fat compared to the 0% that was dropped by subjects that underwent a continuous steady-state program. The same written report also stated that the discipline who followed the above plan burned about 100 more calories per day during the 24-hours after each exercise.

Regular steady-state cardiovascular exercise helps you burn calories during your workout, but with HIIT, yous tin can burn down calories simply by sitting or sleeping after you lot have finished a workout! It is no wonder that and so many athletes and fitness fanatics are using HIIT to their reward and shedding off the last pounds of weight before whatsoever contest. However, you don't need to be a participant of a competition to have a reason to commencement HIIT training – think of bathing suit season, the next big birthday party, a wedding ceremony or but your health.

two. Saves You Time

You can detect them at almost any gym, on a treadmill or elliptical, running at the same speed four to five times a week hoping to reach their weight loss goals. They expect miserable, tired and mentally exhausted from performing the same thing over and over once again with very lilliputian result. Then you step upwards on the said treadmill and press the big green button to initiate the repetitive routine you phone call practise. The term that is generally associated with people who cannot seem to cut the cord from the aerobic machines is cardio bunny. If you are sweating your life away on whatever cardio auto, iv to 5 times a calendar week, 30-threescore minutes per 24-hour interval – please Terminate. You are only damaging yourself and wasting your time.

The general alibi of not having plenty time for practice goes out the window as HIIT can be tailored to your time limit while burning fat every single fourth dimension yous perform the routine. This means that y'all do not have to spend hours on the elliptical, instead performing HIIT iii times a week maximum for about 14-25 minutes is enough to give you results while drastically improving your general well-existence.

3. Location Does Non Matter

Have a rails next to your business firm? How well-nigh a swimming pool or a stadium? Exercise you have some extra space in your living room, or how about your basement? High Intensity Interval Training tin be performed absolutely anywhere!

If there'southward a deadly snow storm outside and you don't want to make the trip to the gym – no trouble! Simply put on some comfy working-out wearing apparel and start doing HIIT right at home. You practice yous not demand that treadmill or elliptical that'due south covered in dust in your garage or any fancy workout equipment, merely use your trunk to perform the HIIT exercises and you'll be sweating in no fourth dimension.

Likewise, since there are no limits in terms of gear, you can switch up your routine every ii weeks to ensure that you lot will Not be bored. After all, colorlessness and repetition are a major reason why many of the states stop going to the gym in the first place.

4. Endurance

Though at that place is a vast amount of skeptical research out there, for the most role, athletes, competitors and trainers vouch for HIIT every bit a cracking way to apace increase endurance. Endurance is particularly important if you're planning on running in a long race, training for obstacle races or if you're tired of being tired afterward going upwardly a flight of stairs. This is a dandy way to make your trunk use to brusk bursts of free energy that occur later on a sedative state. For example, catching upwardly with a bus that you lot've nearly missed, playing with kids, chasing your dog down the street after it spotted a cat. If you are experiencing a shortness of breath, dizziness and muscle cramps equally before long equally you offset doing something active, then slowly incorporating HIIT into your regular schedule is something for you.

5. Preserves Musculus Mass

If you want a lean body that has some definition, then doing continuous steady-state cardio is not going to give you the results you want. HIIT decreases the chances that your body volition use your muscles equally fuel, therefore preserves your lean mass, something that does not happen if you engage in regular cardio sessions. Past conserving your muscles, you lot will maintain your forcefulness while improving your endurance.

In fact, a Laval University study ended that in improver to a decrease in trunk fat after a HIIT training program, the subjects' musculus fibers had substantial higher markers for fat burning than those in the steady-state exercise group. Then remember, being a cardio bunny will help you burn calories simply yous will e'er exist disappointed at the results as a dip in the calibration will mean a decrease in musculus mass non trunk fatty.

vi. Faster Results Than Traditional Cardio

When comparing steady-state cardio to high intensity interval training, I like to use the post-obit example. Imagine y'all're in traffic and you lot're moving inch past inch, always revving that engine in frustration, sometimes fifty-fifty fully turning off the engine and back on out of sheer boredom. What happens to the gas? You lot use upward fashion more than a car that is driving at a steady state from point A to bespeak B. This is the same idea with HIIT. Since yous are constantly stopping and going and pushing yourself to the maximum, you are using way more energy than someone who is running at five miles an hour for 30 minutes, therefore speeding upward your metabolism. HIIT stimulates the production of your man growth hormone by 450 percentage during the 24 hours after you complete your workout. Hence, you burn more than calories, shredding the fat much faster and more effectively than traditional cardio.

Even so, if you think that you can get the results you lot want without irresolute your diet, think again. HIIT is nigh effective when paired with a good for you diet consisting of vegetables, lean meat and enriched carbohydrates. Eating a burger a day will certainly diminish any results achieved with a proper HIIT program. For faster results, incorporate weight preparation 3 times a week along with 2-3 HIIT work-outs.

Determination

Following the latest fad nutrition or mindlessly moving on that treadmill that nosotros all so beloved to hate will non get you the body that yous desire. High Intensity Interval Training is a great style to increase your performance, shred that unwanted torso weight and salve yous fourth dimension and patience. We all accept it in us to reach the things that we desire — our health should non exist an exception.

Featured photo credit: Nicola Albertini via flickr.com

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Source: https://www.lifehack.org/articles/lifestyle/6-ways-high-intensity-interval-training-hiit-can-significantly-boost-weight-loss-results.html

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