HIIT (High Intensity Interval Training) & Weight Loss
19th February 2019
High Intensity Interval Training or HIIT for short has been a training method for some time, we thought you might like to know more about this type of training. The pros and the cons!
To define HIIT, is easy, its short burst of high intensity exercise, when I say high intensity its maximal effort and short duration of cycling, running, rowing, boxing and anything similar that produces an anaerobic state.
Typically an example is this; sit on a cycle and load and intensity so that it feels that you are travelling a long a flat road with some resistance. speed up and travel as fast as you can (at max speed for 20 – 30 seconds) then recover for 1 minute. The speed and intensity at max should be so tough that you cant speak. Repeat 10 x
Although the entire workout will only take 20 or 30 minutes the intensity is so high that the participant is sweaty out of breath and tired by the end of the session.
Research suggests that this type of workout is better for weight loss than a longer (1.5 hours) duration aerobic workout. When tested over a 4 week period, HIIT burns 28% more fat than aerobic longer duration activity.
There could be several reasons for this, especially since over all if we directly take the calories burnt during an aerobic session of 1.5 hours and compare it to calories burnt in a 30 minute session of HIIT, the aerobic session will be higher.
Research of many different scientists suggest the following:
- Post exercise those performing HIIT training have a suppressed appetite.
- Those performing aerobic activity tend to consume more calories post exercise and relax for longer periods of time to compensate for their efforts.
- Metabolism is significantly raised post HIIT and remains so for at least 24 hours.
- Those performing HIIT have increased insulin sensitivity.
- HIIT seems to have a positive effect on visceral fat
The downside to HIIT is that it is extremely tough and not appropriate for some people, especially those with any kind of cardiac issue.
Additionally performing HIIT well is difficult to do on your own unless extremely disciplined and motivated because basically maximal training hurts.
However if you are in good health and want to shed a few pounds before the summer, we at Fit Friends are including HIIT training in our weekly programming…
Watch this space as it is Coming Soon… make sure you book your space