Are there any more efficient ways to work out than others and is it possible to burn fat really quickly? It sounds too good to be true, but there are really very short bursts of exercise than can really boost your health as well as efficiently help you out to both losing weight and getting fit much efficiently and faster. Find out how by reading this article.
It is the so called 'High Intensity Interval Training, HIIT', and it can amazingly do wonderful things for your health by investing just a few minutes a week. You will make an amazing discovery if you ever try this type of exercise by yourself, and there is scientific evidence that truly supports it. Watch the technique in this video. Needless to say, you should always consult your physician before making any radical changes to your lifestyle.
HIIT is any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. For example, running as fast as you can for 1 minute and then walking for 2 minutes. Repeat that 3-minute interval five times for a 15-minute. Or alternate normal speed push ups or abs with very fast intensive ones. HIIT can in principle be suitable for any type of exercise. It sounds too simple to be effective, but it is true. Continue reading for learning more about the benefits of HIIT.
Efficient HIIT is the ideal workout for a busy schedule, whether you want to squeeze in a workout during your lunch break or to get in shape for a fast-approaching event. Research shows you can achieve more progress in a mere 15 minutes of interval training, done three times a week, than jogging on the treadmill for an hour. And studies shows that just 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training.
Most people aren't used to pushing into the anaerobic zone, that lovely place where you can't breathe and you feel like your heart is trying to jump out of your chest. But in this case, extreme training produces extreme results. Study shows that after 8 weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study, while maintaining the same pace.
Burning more fats
Not only do you burn more calories during a HIIT workout, but the effect of all that intense moves your body's repair cycle into hyperdrive. That means you burn more fat and calories in the 24 hours after a HIIT workout than you do after, say, a steady-pace run.
Boosting your metabolism
In addition to increased fat burning and more muscle preserved, HIIT stimulates production of your human growth hormone (HGH) by up to 450 percent during the 24 hours after you finish your workout. This is great news since HGH is not only responsible for increased caloric burn but also slows down the aging process, making you younger both inside and out.
Losing weight, no muscle
Anyone who has been on a diet knows that it's hard to not lose muscle mass along with fat. While steady state cardio seems to encourage muscle loss, studies show that both weight training and HIIT workouts allow dieters to preserve their hard-earned muscles while ensuring most of the weight lost comes from fat stores.
It is challenging
This is not a workout you can do while reading a magazine or chatting with your friend. Because it's so short, you will be working hard the whole time. The trade-off is this format offers seasoned exercisers a new challenge and new exercisers a quick way to see results. You may be in pain, you may be sucking wind, but you definitely won't be bored.
Running, biking, jump roping, rowing, push ups, abs etc all work great for HIIT, but you don't need any equipment to get it done. High knees, fast feet, or anything plyometric like jumping lunges work just as well to get your heart rate up fast. In fact, some equipment like dumbbells can make HIIT less effective because you want the focus to be on pushing your heart to its max, not your biceps. Furthermore, you can do it here or there, you can do it anywhere. Since it's such a simple concept, go at maximum effort for a short period of time followed by a recovery period and repeat, you can adapt it to whatever time and space constraints you have.
Do you want to be part of an experimental health program?
We encourage you to test what has been discussed on this blog by yourself and let us know about your experience, your progress and achievements in the comments section below. The results of these experimental program will be presented at international conferences and hopefully published in high impact medical and scientist journals. Your involvement and interaction as well as your contribution is important for us since the information and voluntary donations you provide will be further used for adapting, modifying and improving our programs.
Virtual Personal Trainer's approach is recommended for healthy adults only. This site is not intended for use by minors or individuals with any type of health condition. Such individuals are specifically advised to seek professional medical advice prior to initiating any fitness or nutrition effort or program.