Lose Weight Faster With High Intensity Interval Training (HIIT)

The one of the latest buzzwords in fitness and weight loss circles is High Intensity Interval Training or HIIT. This article provides some basic information on HIIT and explains why this form of exercise is so effective for weight loss.

The concept of power output

To fully understand the many benefits of HIIT it is important to first understan

The one of the latest buzzwords in fitness and weight loss circles is High Intensity Interval Training or HIIT. This method of exercise has the potential to bestow an exerciser to lose weight faster that any other form of “aerobic” exercise. after all interval training is not a new concept in the field of sports conditioning, it has recently a popular exercise form for general conditioning and weight loss. This descant provides some life-and-death information on HIIT and explains why this form of exercise is so effective for weight loss.

The concept of power output

To fully understand the many benefits of HIIT it is important to first understand some of vital importance physics and the concept of power. Generally speaking, power is a measure of the cleverness to perform work per unit time (Work/time). Work is defined as the hint of force required to move an object a guaranteed distance (Force x Distance). So power is defined by the following formula: Power = Force x Distance/time. If you recall that velocity (speed) is equal to distance divided by time (Distance/time), then it is easy to see that power is in all conscience a measure of how fast you generate force.

Power output and energy expenditure

Obviously from the previous explanation, it should be top that the touch of energy required to perform a task is directly dependent on the power required to do so. So if we now equip this concept specifically to human exercise, we recognize that muscles use radiochemical energy produced from the food we eat to generate power. Consider the muscle power required to walk 3 miles per hour and that required to run at 11 miles per hour. The muscle power required in each example is strictly dependent on the speed since the force (body weight) considering moved changes very little and essentially remains constant (assuming sufficient hydration). It is possible however to regulate power output by other variables other than speed by manipulating the expenditure of force (wearing a weighted vest) or increasing the resistance to movement like increasing the gradient of a treadmill or running up hills.

What is HIIT?

HIIT involves performing bouts of high intensity running (1-3 minutes) separated by recovery periods of walking for close by the 2-3 times the duration of the running bout. The work: recovery ratio should therefore be 1:2 or 1:3. The intensity of the running portion should be near your VO2 max (maximal oxygen uptake). Since most ill-devised exercisers and those looking to lose weight rarely know their VO2 max, is may be helpful to use a perceived effort scale of 1-10 to regulate intensity; with 1 representing no effort, and 10 representing out-and-out maximal effort. Aim for as to 8-9 on the effort scale. Note that HIIT describes what it is - HIGH Intensity Interval Training so till you enter such a regime it is useful to have yourself unclogged by a physician.

How do I launch HIIT?

There are no hard and fast rules to HIIT other than those mentioned above, so this monograph will not aim to provide a strict program of exact times and durations. The root principle of HIIT is to manipulate intensity to increase power output and railway through weight loss. Initially if you are just onset HIIT, your work sessions may be much shorter than 2-4 minutes – work your way from whatever you can handle to the goal duration. As you bring to more conditioned, you may also start to increase the intensity of the sessions by aiming for the higher end of the perceived effort scale or reducing the recovery walking periods or both. If you plan on exercising on a treadmill or elliptical machine, an excellent way to perform HIIT is to want an intense interval or hill program. If you prefer to get the session over quickly as possible (like me), you can manually strike a bargain the speed and incline randomly depending on your perception of effort. If you are sadistically self-destructive however, you may try “running the hills and walking the flats” on a treadmill – this will greatly increase your power output and energy expenditure. Experiment with these techniques of manipulating the intensity of your workout and depending on your level of fitness (or patience!), the entire interval training session should last from at hand 10-20 minutes in duration.

How does HIIT stand for faster weight loss than traditional “aerobic exercise”?

HIIT is a big “bang for the buck” exercise modality compared to traditional extended duration aerobic exercise like walking, jogging and running. Walking requires a relatively low power output and high speed running simply cannot be sustained for very long periods of time. The great advantage of HIIT is that the low intensity walking bouts that separate the high intensity bouts make possible for a much greater power output and heating expenditure, providing much more “value for time”. Depending on the intensity of the session, it may be possible to burn the same number of calories in a HIIT session as a walking/cycling session many times longer in duration.

HIIT spares muscle mass and maintains metabolism

Recall from an earlier denunciate on our website Spare Muscle Mass and Power, Lose the Fat where we discussed how HIIT helps withhold the muscle wasting effects related with continuous low intensity exercise such as jogging and walking. HIIT helps spare valuable lean muscle mass which is a key determinant of your RMR or Resting Metabolic Rate. Simply put, a higher muscle mass will hatch you to expend more energy even while you sleep! The technical term for this muscle wasting effect is “protein sloughing”, raised by extended periods of elevated cortisol levels. Cortisol is a hormone released from the splenetic gland during all forms of stress including exercise. while cortisol is crucial for a person to redesign to stressful stimuli, a negative side-effect is its direct muscle wasting effect. Cortisol stimulates muscle protein tailspin in order to increase the comprehend of free amino acids (protein texture blocks) in the blood. The majority of these amino acids are used for the remanufacturing of glucose (gluconeogenesis) in the liver to maintain description sugar levels. While some personal trainers and exercise physiologists may review that the increased exercise intensity (stress) of HIIT causes a higher increase in cortisol, the important factor to remember is that the duration that the hormone levels remains elevated is significantly shorter than in extended lower intensity aerobic exercise.

How can I lose fat when I’m blistering mostly carbohydrates with HIIT?

Remember even though HIIT is a high intensity form exercise, relying heavily on the metabolism of carbohydrate, weight loss is determined by energy balance. In other words, if on a daily bedding you consume less energy than you expend, you will lose weight regardless of the “primary fuel source” of your exercise bout. An HIIT session that decreases your stores (muscle and liver glycogen) simply means that more calories from subsequent meals will be will be directed toward replenishing glycogen stores, and less will be directed toward fat storage. It is only without glycogen stores have been replenished that excess calories can be directed toward the manufacturing and storage of fat. Also, warmth expenditure continues for several hours in consideration of a bout of high intensity exercise, as energy is required in the recovery process.

In conclusion, this memoir has explained and highlighted the benefits general with the use of HIIT for weight loss. Other benefits such as faster fitness improvements and immune system maintenance collective with HIIT have not been covered in this article, but may be discussed in future articles on our site. decisively if the goal is to lose weight fast and multiplication metabolism by sparing muscle, then HIIT is the ideal form of exercise.