What is HIIT? 7 Proven HIIT Benefits and How to Do It Properly

• Report rights infringement
• published: 01 Jul 2017
• views: 4149

The Health Nerd University: https://thehealthnerds.teachable.com/ The Science of Fast Weight Loss eCourse: https://thehealthnerds.teachable.com/p/the-science-of-fast-weight-loss HIIT: High Intensity Interval Training This is a training technique where you give an all out effort for a short period of time, followed by a period of rest or active recovery. A few basic examples would be: 30 seconds of sprinting followed by 30 seconds of rest repeated for 10 minutes. 45 seconds of fast jumping jacks followed by 15 seconds of rest repeated for 12 minutes. Or you could also do a tabata style hiit workout which is 20 seconds of work and 10 seconds of rest repeated, usually for a duration of only 4 minutes. Both the work and rest intervals can last for however long you like, but with most workouts you’ll usually find the intervals last for around 10 seconds to 1 minute and the total workout lasts between 4-20 minutes. The work intervals can be done with almost any exercise activity. Sprints, Kettlebell Swings, Squat Jumps, etc. It all works as long the exercise is done with a lot of intensity. And the rest intervals can include: Jogging, bouncing in place, or just chillin'. But now you might be wondering, why do this? Does it have any advantage over regular cardio? Here are the 7 HIIT Proven Benefits to why it works. Benefit #1. You Will Save Time at The Gym When I was a personal trainer in Dallas, Texas the #1 excuse I heard for being out of shape was something about time. People would say “It takes too long to get to the gym.” or “I’m just too busy.” If you’re one of these people who literally run out of hours in the day - Hiit might be perfect for you. Instead of regular cardio where you give a lower effort over a longer period of time, a good hiit workout is much shorter. Benefit #2. There’s no equipment needed. Yes, you can perform HIIT with all sorts of exercises, but it can also be done from almost anywhere with no weights or equipment. So if you can’t make it to the gym that day, doing a hiit workout from home is always a great second option. Another serious advantage of hiit is that it give you the ability to Benefit #3. Mix things up A lot of people complain about not being able to stick with a routine because they get bored. Because HIIT is simple a protocol and not a specific exercise, it can be done with Sprints, jump ropes, battle ropes, kettlebells, burpees, and whatever you can think of. Benefit #4. People Seem to Stick with HIIT https://www.ncbi.nlm.nih.gov/pubmed/25486273 In one study of 44 participants performed by the School of Health and Exercise Sciences, we see that people greatly preferred HIIT workouts over other forms of cardio. Benefit #5. Improved V02 Max Your V02 is the amount of oxygen you can use during intense maximal exercise. We see in multiple studies that those who use HIIT vs. Steady State Cardio have a much greater improved v02 max. https://link.springer.com/article/10.1007%2Fs40279-015-0365-0 https://www.ncbi.nlm.nih.gov/pubmed/26440134 https://www.ncbi.nlm.nih.gov/pubmed/23002086 Benefit #6. HIIT Matches Regular Cardio’s EPOC Now there’s a lot of hype around HIIT’s EPOC or Excess Post-Exercise Oxygen Consumption. This is the burning of extra calorie after a workout. While most of the claims I found greatly exaggerated HIIT’s effect on EPOC, it is true that a 20 minute HIIT session will give you similar “after burn” effects as steady state cardio for 60 minutes. Benefit #7. Hiit burns just as much fat In multiple studies we see that HIIT burns just as many calories as steady state cardio in ½ the time and even in some studies, 1/3 of the time. https://www.researchgate.net/publication/261952856_High-intensity_interval_exercise_induces_24-h_energy_expenditure_similar_to_traditional_endurance_exercise_despite_reduced_time_commitment In other study’s we see that HIIT targets and burns more body fat than traditional cardio. http://dc.etsu.edu/cgi/viewcontent.cgi?article=1173&context;=etd So in a much shorter period of time you’ll get the same amount of calorie burn and potentially more fat burning by using HIIT. Ok, let’s go through some common questions. Question #1. So you’re telling me HIIT is the magic formula for getting rid of my belly fat and getting my sexy 8 pack? No. While HIIT can def help in your fat loss efforts, you need to be eating a great diet first if fat loss is your goal. Question #2. How do you do HIIT properly? LINKS AT THE TOP Question #3. I’m in a cardio routine and love it, should I stop my routine and use HIIT instead? No. The goal is to find a form of exercise and diet you love and will be able to stick with. Should I do HIIT before or after weights? I would say neither. HIIT is incredibly taxing on the body because it’s so intense. Do this type of training separate from your weight-lifting.

What is HIIT? 7 Proven HIIT Benefits and How to Do It Properly

• Report rights infringement
• published: 01 Jul 2017
• views: 4149

The Health Nerd University: https://thehealthnerds.teachable.com/ The Science of Fast Weight Loss eCourse: https://thehealthnerds.teachable.com/p/the-science-of-fast-weight-loss HIIT: High Intensity Interval Training This is a training technique where you give an all out effort for a short period of time, followed by a period of rest or active recovery. A few basic examples would be: 30 seconds of sprinting followed by 30 seconds of rest repeated for 10 minutes. 45 seconds of fast jumping jacks followed by 15 seconds of rest repeated for 12 minutes. Or you could also do a tabata style hiit workout which is 20 seconds of work and 10 seconds of rest repeated, usually for a duration of only 4 minutes. Both the work and rest intervals can last for however long you like, but with most workouts you’ll usually find the intervals last for around 10 seconds to 1 minute and the total workout lasts between 4-20 minutes. The work intervals can be done with almost any exercise activity. Sprints, Kettlebell Swings, Squat Jumps, etc. It all works as long the exercise is done with a lot of intensity. And the rest intervals can include: Jogging, bouncing in place, or just chillin'. But now you might be wondering, why do this? Does it have any advantage over regular cardio? Here are the 7 HIIT Proven Benefits to why it works. Benefit #1. You Will Save Time at The Gym When I was a personal trainer in Dallas, Texas the #1 excuse I heard for being out of shape was something about time. People would say “It takes too long to get to the gym.” or “I’m just too busy.” If you’re one of these people who literally run out of hours in the day - Hiit might be perfect for you. Instead of regular cardio where you give a lower effort over a longer period of time, a good hiit workout is much shorter. Benefit #2. There’s no equipment needed. Yes, you can perform HIIT with all sorts of exercises, but it can also be done from almost anywhere with no weights or equipment. So if you can’t make it to the gym that day, doing a hiit workout from home is always a great second option. Another serious advantage of hiit is that it give you the ability to Benefit #3. Mix things up A lot of people complain about not being able to stick with a routine because they get bored. Because HIIT is simple a protocol and not a specific exercise, it can be done with Sprints, jump ropes, battle ropes, kettlebells, burpees, and whatever you can think of. Benefit #4. People Seem to Stick with HIIT https://www.ncbi.nlm.nih.gov/pubmed/25486273 In one study of 44 participants performed by the School of Health and Exercise Sciences, we see that people greatly preferred HIIT workouts over other forms of cardio. Benefit #5. Improved V02 Max Your V02 is the amount of oxygen you can use during intense maximal exercise. We see in multiple studies that those who use HIIT vs. Steady State Cardio have a much greater improved v02 max. https://link.springer.com/article/10.1007%2Fs40279-015-0365-0 https://www.ncbi.nlm.nih.gov/pubmed/26440134 https://www.ncbi.nlm.nih.gov/pubmed/23002086 Benefit #6. HIIT Matches Regular Cardio’s EPOC Now there’s a lot of hype around HIIT’s EPOC or Excess Post-Exercise Oxygen Consumption. This is the burning of extra calorie after a workout. While most of the claims I found greatly exaggerated HIIT’s effect on EPOC, it is true that a 20 minute HIIT session will give you similar “after burn” effects as steady state cardio for 60 minutes. Benefit #7. Hiit burns just as much fat In multiple studies we see that HIIT burns just as many calories as steady state cardio in ½ the time and even in some studies, 1/3 of the time. https://www.researchgate.net/publication/261952856_High-intensity_interval_exercise_induces_24-h_energy_expenditure_similar_to_traditional_endurance_exercise_despite_reduced_time_commitment In other study’s we see that HIIT targets and burns more body fat than traditional cardio. http://dc.etsu.edu/cgi/viewcontent.cgi?article=1173&context;=etd So in a much shorter period of time you’ll get the same amount of calorie burn and potentially more fat burning by using HIIT. Ok, let’s go through some common questions. Question #1. So you’re telling me HIIT is the magic formula for getting rid of my belly fat and getting my sexy 8 pack? No. While HIIT can def help in your fat loss efforts, you need to be eating a great diet first if fat loss is your goal. Question #2. How do you do HIIT properly? LINKS AT THE TOP Question #3. I’m in a cardio routine and love it, should I stop my routine and use HIIT instead? No. The goal is to find a form of exercise and diet you love and will be able to stick with. Should I do HIIT before or after weights? I would say neither. HIIT is incredibly taxing on the body because it’s so intense. Do this type of training separate from your weight-lifting.