subject: Faster Weight Loss With High Intensity Interval Training (HIIT) [print this page] Faster Weight Loss With High Intensity Interval Training (HIIT)
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Lose weight faster, everyone claims to have something that will help you do this. When is the last time it was offered alongside actual effort though? It is possible to lose weight faster with High intensity Interval Training (HIIT) but you will have to put in the time and effort. You might actually find yourself spending less time working out though.
What? I know, you think it's crazy. How could you possibly lose weight faster and in less time? What is high intensity interval training or HIIT?
HIIT is a popular workout system where you give as much effort as you can for a short period of time, then recover and repeat. The secret behind the effectiveness of HIIT is pushing your body beyond the upper anaerobic threshold (AT) exercise zone. This zone is calculated at 80-90% of your maximum heart rate (MHR).
The easiest and best way to calculate your MHR is to use your age. Subtract your age from 220 and the result is you MHR. Then find your AT zone by taking 80% * MHR = lower threshold and 90% * MHR for the upper threshold. For example if your ages was 30 your MHR would be 190 (220-30). Your AT zone would be 152 (.8*190) - 171. (.9*190).
Training at these intense levels for a short period of time kicks off the afterburn effect. This can last for up to 24 hours and you will burn up to 9 times more fat than traditional cardio workouts. This is because it takes your body a long time to recover from a HIIT workout. (Note - always give yourself 2 days between HIIT workouts so your body has adequate recovery time) Recent studies have also shown that HIIT training can cause you to release elevated levels of Human Growth Hormone. This hormone rejuvenates your body and increases fat burning.
This may sound complicated but it really is very simple. Workout with extreme intensely for 30-60 seconds, then recover about twice that long, repeat. There are a number of very good home workout systems that will lead you through a HIIT workout or you can do it yourself while running the stairs, running a treadmill or any other kind of cardio exercise.
Is HIIT for you? If you are new to fitness you should probably start with moderate cardio workouts and work your way up to HIIT workouts. If you are already exercising trying adding in a few HIIT intervals to your cardio and gradually increase the number of high intensity intervals.
Minimize your workouts and maximize the effort. That is the key.
