Tim Hayes Lifestyle Fitness

HIIT High Intensity Interval Training Benefits

HIIT (High Intensity Interval Training) is a type of training that is time efficient and it will send your body into fat burning overdrive! If you do it right, twice the amount of calories on a weekly basis doing 4 sessions at 20-30 minutes per week. So lack of time is no excuse.
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The main concept of HIIT is to train in intervals of differing speeds. One of the most important things to remember while doing HIIT is never allowing your body to adjust to one intensity level.

Types Of HIIT Exercises

You can do interval training with many different exercises: sprinting or skipping using the treadmill, stair-mill, spinning bike or the cross trainer; you could even use the punching bag or do box-jumps and other plyometric work. The key is to push through the high-intensity intervals and lower your heart-rate during the low-intensity intervals.

All-out sprinting on an inclined treadmill is riskier than jogging steadily, so stay focused during your HIIT sessions. This demanding training method needs complete concentration from your mind and your body and be under no pretence that the phrase no pain no gain definitely applies to HIIT style of training.

HIIT For High Fat Burning

What makes HIIT training so effective as a fat burner is that it produces excess post-oxygen consumption [1], a.k.a. EPOC. This means, the fat-burning phase isn’t over once you step off the treadmill – it keeps going and going until your heart-rate lowers and regulates. Long endurance activities like marathon running or coasting on a treadmill for 1-2 hours can cause muscle catabolism, or the breakdown of muscle tissue.

Muscle catabolism can sometimes last up to 7 days after the endurance activity takes place, this automatically shows that long distance cardio for weight loss is not efficient and is also time consuming therefore easy to avoid and make excuses of not doing.

HIIT For Speed, Power And More

HIIT training on the other hand, can help increase speed, power, endurance and metabolic rate, helping you burn fat faster. Professional athletes incorporate HIIT into their workout routines because it has been proven to improve athletic performance.

I use HIIT to maintain my conditioning all year; I find it particularly effective when preparing for summer and before I go on holiday. All my clients use it too! Their biggest fat-loss transformations and results come from using HIIT sessions into their weekly workouts.

1 – Scott, Christopher B. “Re-interpreting anaerobic metabolism: an argument for the application of both anaerobic glycolysis and excess post-exercise oxygen consumption (EPOC) as independent sources of energy expenditure.” European journal of applied physiology and occupational physiology 77.3 (1998): 200-205.
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