High Intensity Rules the Roost

HIIT

If you’re like most people who join a gym, you’re looking for the quick fix that doesn’t really exist. Hey, I’ve been there myself. The good news is there is a faster way to shred your body of unwanted bodyfat. It’s called High Intensity Interval Training.

sprinter-workout

For those of you who aren’t familiar with HIIT, it involves intervals of high-intensity exercise (such as running at 90% of your max heart rate) followed by low intensity (walking at a moderate pace) or complete rest. This is in sharp contrast to the typical steady-state cardio most people do at a moderate intensity, such as walking on a treadmill at 60–70% of their max heart rate. HIIT was originally de- veloped by track coaches to train runners, but it has crossed over to the fitness industry due to its fat-burning benefits confirmed many times over in scientific studies (see “HIIT Findings”). A lot of these studies found that subjects performing HIIT burned significantly more body fat—and in less time—than those who did steady-state cardio programs.

 

What is HIIT ?

HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.

 

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What does the science say about HIIT Training ?

Mainly the reasons or preferred out come of choosing HIIT is EPOC.

What is EPOC ?

Excess post-exercise oxygen consumption (EPOC, informally called afterburn) is a measurably increased rate of oxygen intake following strenuous activity intended to erase the body’s “oxygen deficit.”

What  happens as a result of this ?

1. Increases Your Metabolism
Combing high intensity with interval training results in EPOC, which speeds your metabolic rate and “translates into a metabolism boost for up to 24 hours after a complete HIIT routine.This means you’ll still be burning fat even after you’ve left the gym. As well as increased fat burning and more muscle being preserved, HIIT stiumlates the production of HGH, Human Growth Hormone Increase by 450% during the 24 hours after you finish your workout. This is very good news, HGH is the fountain of youth and increases caloric burn.

 

2. Extremely Efficient

In a busy era of smart phones and convenience living people are spending less time working out and more time looking at their screens, so training like this 3 – 5 times per week will really give you the boost you need. The idea is , you get in and then get out of the gym. There will be no 2 hour sessions anymore, or 90 min sessions. You can get an amazing HIIT session done in 40 – 55 mins. You can even get one done in 20 mins, and when you use the big moves like

Squats, Lunges, Press Ups, Rows, Thursters, Plank Rows, Trap bar deadlifts and the likes the fat will melt off.

3. Appetite Supression 

While it is commonly thought that exercising makes you hungry, evidence suggests that HIIT can actually help to suppress your appetite. One study conducted by the University of Western Australia concluded that ghrelin (the hunger-stimulating hormone) was suppressed in subjects who participated in HIIT, and therefore decreased their appetite for a period of time after exercising, opinions on this will vary for a benefit as such but with over weight people this can be a very good thing!

Don’t get us wrong, this isn’t an easy workout or a walk in the park, but it’s definatley the most bang for your book.

Here’s an example of a HIIT Workout , go from A1 to A5 without Rest, rest 2 mins once completed.

Repeat 5 times.

A1 : Single Arm Dumbell High Pulls  x 10 reps each arm

A2 Single Arm Dumbell Push Presses x 10 reps each arm

A3 : Dumbell Plank Rows x 10 Reps

A4: Dumbell Reverse Lunges x 10 each leg

 

A5 : Dumbell Jump Squats x 10 Reps

 

 

This workout is particularly a hard one, but we use many variations and principals of HIIT in our HITT classes. You could vary this format right down to some thing like this to try at home.

A1 – Dips off a Chair – 5 Reps

A2 – Prisoner Squats  – 5 Reps

A3 – Lunges – 5 Reps

Set a timer for 15 mins and add on just 1 rep per round, completing as many rounds as you can in the 15 mins. Rest as you need but try keep it short. As soon as the reps get too challenging or the numbers get too high, start again from 5. Good reps and always the preferred reps!

 

Enjoy!

 

 

 

 

 

 

 

 

Posted on October 27, 2015 in Latest News/The Rant Room

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