High Intensity Interval Training
If your goal is to burn fat, Interval Training should be part of your workout program. Interval Training is a great way to hammer out a quick workout, which is extremely effective for transforming your physique.
By incorporating intense periods of work with short recovery segments. Interval training helps you give maximum intensity whilst still maintaining your exercise form. Which form is for you, read below to find out more.
The magic of H.I.I.T is that it keeps your body burning fat even after you leave the gym. During a H.I.I.T workout your body can’t shuttle enough oxygen to your muscles during periods of hard work. Therefore your muscles accumulate a debt of oxygen that must be repaid post workout in order to get back to normal. The result your metabolism is revved for hours after you leave the gym.
It is important to choose a form of cardio that meets your goals. A recent study compared participants who did steady-state cardio for 30 minutes three times a week to those who did 20 minutes of high-intensity interval training (H.I.I.T) three times per week.
Both groups showed similar weight loss, but the HIIT group showed a 2 percent loss in body fat while the steady-state group lost only 0.3 percent. The HIIT group also gained nearly two pounds of muscle, while the steady-state group lost almost a pound.
Excessive aerobic activity can decrease testosterone levels, increase cortisol production, weaken the immune system, handicap strength gains, and halt any hope of hypertrophy. But this doesn't mean you can't maximize muscle mass and strength gains while conditioning. It just means you need to be smart about your cardio.
Since the mid-1990s, scores of studies have shown the effectiveness of interval conditioning for fat loss. One Canadian study compared the fat-loss effects of interval training versus a traditional, slow cardio regimen. The traditional regimen burned twice as many calories as the interval regimen, but those who performed intervals lost more body fat.
More recently, a study in the "Journal of Obesity" showed that 12 weeks of HIIT reduced body fat and increased muscle mass. There were also substantial reductions in total abdominal trunk and visceral fat, and increases in lean body mass and aerobic power. The most surprising aspect of the results was that the subjects' diets remained the same.
Since fat loss largely takes place in the kitchen, this is one more study touting the powerful effects of high-intensity interval training.
One of Tabata's most famous findings demonstrated that 20 seconds of all-out cycling followed by 10 seconds of low intensity cycling for four minutes was as beneficial for VO2 max (maximal aerobic capacity) as 45 minutes of long, slow cardio performed four times per week. Since VO2 max is generally considered the best indicator of an athlete's cardiovascular fitness and aerobic endurance, this study was a game changer.
It conclusively showed that positive health benefits derived from traditional aerobic training could be accomplished with high-intensity interval training.