HIIT ME WITH YOUR BEST SHOT.
Interval training is a fantastic way of conditioning and it has many benefits, not limited to:
- Takes a shorter amount of time than most other modalities
- Is the most tried and true fat loss strategy for exercise out there
- Can keep calories burning in a way that most traditional cardio cannot
- Can increase both strength and cardio stamina
Tell me more about this research.
Check this out: A recent study suggested that 3 minutes (yes, 3 minutes) of High Intensity Interval Training (HIIT) has the same cellular adaptations as 45 minutes of spinning!
One of the earliest studies, done by researchers at Laval University (Ste-Foy, Quebec, Canada), kept it basic, using two groups in a months-long experiment. One group followed a 15-week program using HIIT while the other performed only steady-state cardio for 20 weeks. Proponents of steady-state training were pleased to hear that those subjects burned 15,000 calories more than their HIIT counterparts. Those who followed the HIIT program, however, lost significantly more bodyfat. A 2001 study from East Tennessee State University (Johnson City) demonstrated similar findings with subjects who followed an eight-week HIIT program. Again, HIIT proved to be the better fat-burner–subjects dropped 2% bodyfat over the course of the experiment. Meanwhile, those who plodded through the eight weeks on a steady-state program lost no bodyfat.
The most recent study, out of Australia, reported that a group of females who followed a 20-minute HIIT program consisting of eight-second sprints followed by 12 seconds of rest lost an amazing six times more bodyfat than a group that followed a 40-minute cardio program performed at a constant intensity of 60% MHR (maximum heart rate).
Why does this happen?
Since HIIT training is harder on the body, it requires more energy (*cough calories cough*) to repair itself afterwards.
Ok, one more cool study.
A Laval University study discovered that the HIIT subjects’ muscle fibers had significantly higher markers for fat oxidation (fat-burning) than those in the steady-state exercise group. And a study published in a 2007 issue of the Journal of Applied Physiology reported that young females who performed seven HIIT workouts over a two-week period experienced a 30% increase in both fat oxidation and levels of muscle enzymes that enhance fat oxidation. Moreover, researchers from the Norwegian University of Science and Technology (Trondheim) reported that subjects with metabolic syndrome–a combination of medical disorders that increases one’s risk of cardiovascular disease and diabetes–who followed a 16-week HIIT program had a 100% greater decrease in the fat-producing enzyme fatty acid synthase compared to subjects who followed a program of continuous moderate-intensity exercise.
So, if you are a busy person and don’t have 1-2 hours per day to commit to exercise. Here’s the good news. You don’t need it!
I’ve shared a sample HIIT video below as a followup to my presentation at SAP a few weeks back. Try it and comment below!