Burn more fat and increase your caloric burn!
What would you say to a fitness program that is about 5 times more effective that traditional treadmill running?
And it is time-saving as well!
I recently started such a fitness program.
After a broken foot, a surgery, months on crutches and another hospital stay my fitness level was totally down. I had also gained some weight. First, I was just happy to walk again. But after I while I saw the need to increase my fitness level. Being out of breath by simply walking up the stairs was no situation I wanted to be in any longer.
With the help of a friend, who is a professional fitness and nutrition instructor, I started a program. And she chose ‘High Intensity Interval Training’ for me; short HIIT.
1. What does High Intensity Interval Training – HIIT – mean?
- HIIT means any workout that alternates between intense bursts of exercise and periods of less-intense exercise or complete rest.
- Just 15 minutes of interval training (done 3 times a week) is as effective as 60-90 minutes of steady state training.
2. Why does it work?
- The secret is in the recovery time! You will actually be burning calories long after the workout is over
- You use anaerobic exercise
- Your VO2 max (the maximum oxygen-volume your body can absorb) increases
See the infographic for more information:
3. How to do it
- There are many ways to do this. Intervals can be performed on any type of cardio equipment or by doing old-fashioned sprints. I am using a stationary bike for example.
- My program:
- Warm up
- 30 seconds cycling as fast as possible on a high level
- 2 minutes of slow cycling on lowest level
- Repeat 5 times
You know you are performing HIIT intervals correctly when it takes your body at least 30 seconds to gain your breath back!
4. Your benefits
- You burn more fat
- You increase your caloric burn
- You see results very fast
- It is low cost
- It is ideal for people with a busy schedule
- It slows down the aging process (by stimulating the production of the human growth hormone (HGH) by up to 450 percent during the 24 hours after finishing the workout)
5. What to consider before starting
- Ensure you are getting proper nutrition
- Get enough sleep
- Consult a doctor first if you have any heart condition or high blood pressure
And to wrap it up please enjoy a video from BBC about the University of Western Scotland testing the High Intensity Interval Training method!