The Fat Burning Effects of High-Intensity Interval Training
High-Intensity Interval Training (HIIT) is one of the best practices for fat burning. HIIT is a very effective technique to reduce body fat, increase speed, and increase VO2MAX (maximum oxygen consumption). This technique only takes about 20 minutes of your training time. One of the crucial benefits of this exercise is that it does not allow your body to enter a “steady state” during exercise.
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How does Interval Training Help?
Interval training is a combination of high intensity and low-intensity exercises. For example, it is a combination of fast running and walking. When you perform a regular, cardio-vascular exercise session with uniform intensity, the body enters a “steady state” during exercise. In this steady-state, the body adjusts itself to your speed and stores energy. But when you do an interval training session, you don’t allow your body to get into a steady-state and force it to burn more energy in less time. High-speed interval training also speeds up your heart rate and boosts your metabolism even after training.
For most fat-burning, why not run at a low steady speed for a long time?
During regular running, when you are at a low heart rate (about60%), your body uses fat as fuel. If you train at 80% of the maximum heart rate, you will burn more energy and thus burn more fat in the end.
How Effective Is Interval Practice To Burn Fat?
Many studies, such as Laval University research, claim that interval exercises help people burn fat nine times more than traditional fat burning methods! Of course, research and discussions on this issue are ongoing.
A practice example:
- Choose a type of cardiovascular exercise, such as running, swimming, biking, treadmill, or elliptical training, and more
- Determine your maximum heart rate.
- Wear a heart rate monitor (such as smart watches or wristbands) (optional)
- Now start your cardiovascular workout at 75% of your maximum heart rate for 30 seconds, then slow down for 90 seconds.
- Repeat Step 5 for three to seven times and increase your intensity each time.
Is HIIT workout suitable for beginners?
Yes, a beginner athlete can also start HIIT workouts, but should not start training at a very high intensity in the early sessions. You can gradually increase it in later sessions. It should be emphasized that these exercises are very intense, and anyone with a cardiovascular problem should consult a physician before doing so. After exercising, try to consume a drink containing protein (preferably Whey) and carbohydrates to maintain a positive level of nitrogen balance and to help you recover.
Some Benefits of High-Intensity Interval Training:
More calories burned during exercise!
You can burn more calories during and after interval workouts than continuous aerobic training.
Continue burning calories even after exercise!
The body continues to burn calories for about two hours after exercise.
Increasing basal metabolism!
HIIT is an ideal system for burning calories. The energy it burns comes from fat and glucose.
No club required and can be done anywhere!
High-Intensity Interval Training is more enjoyable than low-intensity workouts and can be done anywhere.
Increasing oxygen consumption!
HIIT can boost your endurance and increase VO2 max.
Strengthening the cardiovascular system!
Interval workouts are great for lowering blood fat and your heart. They can Increase cardiac efficiency for long-term activities.
Fat burning in less time!
HIIT is more time-efficient for people who have little time to exercise because it results in a limited time. You can start this type of exercise with one day a week and then -increase the number of days per week. If you are interested in our Toronto HIIT workour program, call us now.