AMAZING HIGH-INTENSITY INTERVAL TRAINING (HIIT)
Written by Slawomir (“Swavak”) Gromadzki, MPH
If you are healthy and want to burn fat and lose weight more effectively and faster you can also use the HIGH-INTENSITY INTERVAL TRAINING (HIIT) which is recently becoming more and more popular and regarded as very effective. This type of exercise stimulate our body to keep on burning fat for a very long time after we stop exercising. During very intense workout we are not able to provide our body with sufficient amount of oxygen. As a result our body keeps on stimulating metabolism for many hours after the workout. Researchers maintain that HIIT results in excellent health benefits that include improved metabolism and fat burning, or increased insulin sensitivity that is more effective than the results of a conventional continuous exercise.
HIIT is a type of exercise which alternates periods of short intense anaerobic workouts with short rest intervals (less-intense recovery periods). There are many different types of HIIT. The whole workout should always start with few minutes of worming up followed by a short (1-4 minutes) very intense exercise such as jumping, running, walking upstairs or uphill, pushups, etc. interrupted with short periods of rest (medium intensity exercise) which should be two times shorter than intense exercise. HIIT must be always finished with a period of cool down exercise. The entire workout is supposed to last around 20 to 30 minutes, but even 10 15 minute effort would be very beneficial in case you cant or dont want to spend more time. The intensive periods of exercise should last at least 30 seconds up to 4 minutes.
It is recommended to start HIIT with moderate exercise such as fast walking, jogging, etc. and day after day increase its intensity. For instance, you can start with very fast walking for 1 minute alternated with 30 seconds of regular walking. After a week or so you may start alternating jogging and walking, and finally after a month you can try short sprints with fast walking, etc.
You can do HIIT at home too alternating 30-60 seconds of very intensive exercise with 15-30 seconds of moderate one. Specialists suggest that even if HIIT lasts only 4 minutes a day it will still be very beneficial. They also advise that because regular 20-30 minute HIIT workout is very intense, we should only do it not more than three to four times a week.
If you decide to give HIIT a try please read my article about EXERCISE >
Slawomir Gromadzki, MPH
Babraj JA, Vollaard NBJ, Keast C, Guppy FM, Cottrell G, Timmons JA. Extremely short duration high intensity interval training substantially improves insulin action in young healthy males. BMC Endocrine Disorders. 2009;9, article no. 3:18.
Tjønna AE, Stølen TO, Bye A, et al. Aerobic interval training reduces cardiovascular risk factors more than a multitreatment approach in overweight adolescents. Clinical Science. 2009; 116(4): 317326.
Trapp EG, Chisholm DJ, Freund J, Boutcher SH. The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. International Journal of Obesity. 2008; 32(4): 684691.
Boudou P, Sobngwi E, Mauvais-Jarvis F, Vexiau P, Gautier J-F. Absence of exercise-induced variations in adiponectin levels despite decreased abdominal adiposity and improved insulin sensitivity in type 2 diabetic men. European Journal of Endocrinology. 2003; 149 (5): 421424.
Coppoolse R, Schols AMWJ, Baarends EM, et al. Interval versus continuous training in patients with severe COPD: a randomized clinical trial. European Respiratory Journal. 1999; 14 (2): 258263.
Gibala MJ, McGee SL. Metabolic adaptations to short-term high-intensity interval training: a little pain for a lot of gain? Exercise and Sport Sciences Reviews. 2008; 36 (2): 5863.
Mourier A, Gautier J-F, De Kerviler E, et al. Mobilization of visceral adipose tissue related to the improvement in insulin sensitivity in response to physical training in NIDDM: effects of branched-chain amino acid supplements. Diabetes Care. 1997; 20 (3): 385391.
Perry CGR, Heigenhauser GJF, Bonen A, Spriet LL. High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle. Applied Physiology, Nutrition and Metabolism. 2008; 33 (6): 11121123.
Talanian JL, Galloway SDR, Heigenhauser GJF, Bonen A, Spriet LL. Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. Journal of Applied Physiology. 2007; 102 (4): 14391447.
Tjønna AE, Lee SJ, Rognmo Ø, et al. Aerobic interval training versus continuous moderate exercise as a treatment for the metabolic syndrome: a pilot study. Circulation. 2008; 118 (4): 346354.
Whyte LJ, Gill JMR, Cathcart AJ. Effect of 2 weeks of sprint interval training on health-related outcomes in sedentary overweight/obese men. Metabolism Clinical and Experimental. 2010; 59 (10): 14211428.
Stephen H. Boutcher, High-Intensity Intermittent Exercise and Fat Loss, Journal of Obesity, volume 2011, 2011, pages 110, ISSN 2090-0708.
EG. Trapp, DJ. Chisholm, J. Freund, SH. Boutcher, The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women., Int J Obes (Lond), volume 32, issue 4, pages 684-91, Apr 2008.
Perry, Christopher G.R.; Heigenhauser, George J.F.; Bonen, Arend; Spriet, Lawrence L. (December 2008). “High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle”. Applied Physiology, Nutrition, and Metabolism 33 (6): 11121123.
Talanian, Jason L.; Stuart D. R. Galloway, George J. F. Heigenhauser, Arend Bonen, Lawrence L. Spriet (2007). “Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women”. Journal of Applied Physiology 102 (4): 14391447. doi: 10.1152/japplphysiol. 01098. 2006.