There are thousands of gyms all around the world with millions of people who go every day. All of which are training to lose weight, become the next Arnold Schwarzenegger, or to even train for the next upcoming marathon. But how many of them are working to their highest potentials? Most people tend to get caught up in the “routine trap” with the daily, run on the treadmill for 20 min, lift weight for whatever number of reps feels comfortable. And as a huge surprise to people, this method does not work. However, studies have shown that there is indeed a workout plan, known as HIIT (High Intensity Interval Training), that is unlike any other. It can help with weight loss, increase in cardio and endurance, weight lifting, and even increase in the flow body sustenance. All of which proves that HIIT is the best workout plan there is.
The most common way that people have gone about to improve cardiovascular fitness has been to increase the length or duration of the exercise. Which means, running on the treadmill or riding the stationary bike for long periods of time. However, researchers have discovered that this is not the only way to improve cardiovascular fitness. Indeed, HIIT was found to match the traditional form of cardio training, and go beyond the average standard. The most widely used standard of cardio training is VO2 max, which is, the amount of oxygen consumption during a workout. HIIT was found to be the best way with positive results to increase the efficiency of oxygen flow. It might be asked, "Why is the flow of oxygen so important to cardio training?" To answer this, the body uses the oxygen from your muscles to create energy; which in turn allows us to run. Think of VO2 max as like a car engine. The bigger the engine, the more efficient you are at exerting energy and thus become more powerful. Not only does HIIT increase one's VO2 max, but it also helps with weight loss by creating a metabolic environment. Internally, your body releases hormones in response to intense stress. The amount of hormone and testosterone that is released increases as the intensity of the workout increases; both of which are an essential part for weight loss.
HIIT has also been found to be the best way to lose weight. Though it may be true that walking on the stair stepper for a long period of time may help with weight loss, there is a more efficient and faster way to lose weight. In any case, whenever the body is placed under stress, the body will react to relieve the stress. Similarly, when the body is placed on a stair stepper for 30 min with low stress, your body will not burn as many calories from the fat as it would under high stress. Researchers from McMaster University have found that the amount of calories burned in 10 min from HIIT (high intensity workout) was equivalent to 50 minutes of a steady-state exercise (low intensity workout). Similarly like the VO2 max, the body's excess post-exercise oxygen consumption (EPOC) also increases. After a hard and intense workout, the body will continue to try to lower its metabolic pathways back down to the level as before the workout began. However, the body cannot perform this task because of the elevated oxygen consumption level. Thus in turn, your body continues to burn off the fat for almost 48 hours after your workout has finished. HIIT can also help increase fat oxidation (the body's ability to break down fats and convert them into energy). A test was conducted by Canadian scientists, who found that six weeks of HIIT training decreased fat loss and also decreased the reliance on carbohydrates during the workout.
A question can be raised at this point saying, "Is HIIT just used for cardio training?" The answer to that question is no. Indeed, HIIT training can be used for any kind of training; even body building. Most body building workouts follow a pattern of lift 9-12 reps of an appropriate amount of weight, rest for 45 sec-1 min, and repeat this pattern at least 3 more times. Whereas a HIIT workout follows a pattern of 45 sec of intense exercise and 30 sec of rest, and repeats this pattern between 8-10 times. This workout does not match any criteria of a HIIT workout. However, that does not mean that a weight lifting workout cannot be turned into a HIIT/weight training workout. To change a weight lifting workout into a HIIT workout, simply change the time of rest. Many body builders and trainers might argue that going slower and longer with cardio is the best way to lose fat and keep your muscle mass. This case has been proven to be incorrect. In fact, not only does an intense cardio work out protect mass, but also builds more muscle mass. By training at a slow and steady pace, you are training your muscles to have more endurance and become more aerobic. The muscle fibers adapt to becoming more aerobic by becoming smaller. The smaller the muscle fiber, the faster the nutrients can get to the fiber. Which in turn speeds up the process in that the nutrients can be converted to energy for fuel.
HIIT is an amazing workout that can be for all people of almost all ages. Furthermore, a HIIT workout does not even require that you own a gym membership. By doing push ups, running, sprints, or jump rope, you could have the same end product sooner than you would if you had a gym membership and didn't do HIIT workouts. HIIT can be used for any form of training, whether its cardio, weight loss or weightlifting; and is extremely adaptable. HIIT has worked for many people, and has proven to be effective in many cases.
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The most common way that people have gone about to improve cardiovascular fitness has been to increase the length or duration of the exercise. Which means, running on the treadmill or riding the stationary bike for long periods of time. However, researchers have discovered that this is not the only way to improve cardiovascular fitness. Indeed, HIIT was found to match the traditional form of cardio training, and go beyond the average standard. The most widely used standard of cardio training is VO2 max, which is, the amount of oxygen consumption during a workout. HIIT was found to be the best way with positive results to increase the efficiency of oxygen flow. It might be asked, "Why is the flow of oxygen so important to cardio training?" To answer this, the body uses the oxygen from your muscles to create energy; which in turn allows us to run. Think of VO2 max as like a car engine. The bigger the engine, the more efficient you are at exerting energy and thus become more powerful. Not only does HIIT increase one's VO2 max, but it also helps with weight loss by creating a metabolic environment. Internally, your body releases hormones in response to intense stress. The amount of hormone and testosterone that is released increases as the intensity of the workout increases; both of which are an essential part for weight loss.
HIIT has also been found to be the best way to lose weight. Though it may be true that walking on the stair stepper for a long period of time may help with weight loss, there is a more efficient and faster way to lose weight. In any case, whenever the body is placed under stress, the body will react to relieve the stress. Similarly, when the body is placed on a stair stepper for 30 min with low stress, your body will not burn as many calories from the fat as it would under high stress. Researchers from McMaster University have found that the amount of calories burned in 10 min from HIIT (high intensity workout) was equivalent to 50 minutes of a steady-state exercise (low intensity workout). Similarly like the VO2 max, the body's excess post-exercise oxygen consumption (EPOC) also increases. After a hard and intense workout, the body will continue to try to lower its metabolic pathways back down to the level as before the workout began. However, the body cannot perform this task because of the elevated oxygen consumption level. Thus in turn, your body continues to burn off the fat for almost 48 hours after your workout has finished. HIIT can also help increase fat oxidation (the body's ability to break down fats and convert them into energy). A test was conducted by Canadian scientists, who found that six weeks of HIIT training decreased fat loss and also decreased the reliance on carbohydrates during the workout.
A question can be raised at this point saying, "Is HIIT just used for cardio training?" The answer to that question is no. Indeed, HIIT training can be used for any kind of training; even body building. Most body building workouts follow a pattern of lift 9-12 reps of an appropriate amount of weight, rest for 45 sec-1 min, and repeat this pattern at least 3 more times. Whereas a HIIT workout follows a pattern of 45 sec of intense exercise and 30 sec of rest, and repeats this pattern between 8-10 times. This workout does not match any criteria of a HIIT workout. However, that does not mean that a weight lifting workout cannot be turned into a HIIT/weight training workout. To change a weight lifting workout into a HIIT workout, simply change the time of rest. Many body builders and trainers might argue that going slower and longer with cardio is the best way to lose fat and keep your muscle mass. This case has been proven to be incorrect. In fact, not only does an intense cardio work out protect mass, but also builds more muscle mass. By training at a slow and steady pace, you are training your muscles to have more endurance and become more aerobic. The muscle fibers adapt to becoming more aerobic by becoming smaller. The smaller the muscle fiber, the faster the nutrients can get to the fiber. Which in turn speeds up the process in that the nutrients can be converted to energy for fuel.
HIIT is an amazing workout that can be for all people of almost all ages. Furthermore, a HIIT workout does not even require that you own a gym membership. By doing push ups, running, sprints, or jump rope, you could have the same end product sooner than you would if you had a gym membership and didn't do HIIT workouts. HIIT can be used for any form of training, whether its cardio, weight loss or weightlifting; and is extremely adaptable. HIIT has worked for many people, and has proven to be effective in many cases.
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