High Intensity Interval Training
10
Apr
Diet, Exercise

High Intensity Interval Training Benefits

Burn Fat In Less Time With

High Intensity Interval Training !

Any type of physical exercise is a bonus, and is essential for enhancing and maintaining overall health and wellness.

It can be key in preventing and treating osteoporosis, diabetes, heart disease, weakness, obesity and depression.

For many, exercise is a way of life.

Some of us just don’t have the time or the will to spend an hour or two a day on the treadmill or jogging through the park.

And the good news is, you don’t have to.

Lose weight Fast without Exercise

But first . . . A lot of people may be overexercising!!!

Whenever I write or endorse an article or put together a webinar or speak from stage one of my important criteria is . . . “does it align itself with Ancient Medicine’s doctrines or principles.”

Also something of note whenever I look at someones Genetics or DNA profile with relation to exercise I especially look at about 6 genes.

Unfortunately most people have a few gene irregularities that reveals if exercise is done for over 45 minutes it may cause a chronic inflammatory avalanche or oxidant damage that can be destructive to ones health.

When I completed my own personal Gene Profile I was surprised to learn I was one of those people and have changed my exercise routine to only last 30 to 40 minutes.

And what a difference it has made.

So what is the best type of exercise . . .

HIIT exercise is one of the best types of exercise and aligns itself with ancient medicine principles.

High intensity interval training is the best way to decrease stress and a fast way to burn fat and to keep your body burning fat even after you’ve left the gym.

Studies show that just 15 minutes of high intensity interval training (HIIT) uses up more calories than jogging for an hour.

What Is HIIT And Why Does It Work?

HIIT is a cardiovascular workout which has been evolving since around 2010.

anaerobic exercise

It involves intense periods of anaerobic exercise followed by short recovery periods, with sessions typically lasting 30-40 minutes. [1]

A high-intensity workout raises heart-rate, and, upon exertion, muscles start to fill up with lactic acid (the chemical responsible for that burning feeling) and the body’s oxygen stores become depleted (causing breathlessness).

This increased need for oxygen during the workout and creates an oxygen shortage, causing the body to ask for more oxygen during recovery.

The body is then forced to work harder, after the workout, to build its oxygen stores back up — for a period of 16 to 48 hours post-workout. [2] [3]

HIIT (High Intensity Interval Training) Benefits

  • 1. Burns Fat

    Combing high intensity with interval training speeds your metabolic rate for up to 48 hours after an HIIT workout, which is why you continue to burn fat. This will put you on the right track for achieving defined muscles and a more toned appearance
  • 2. No equipment needed

    HIIT workouts generally use only your body weight, since the focus is on getting your heart rate up and keeping it there. So no expensive equipment is necassary, all you need is your body.
  • 3. Better Results in Less Time

    You can get a great workout in just 30 minutes. Gone are the long hours in the gym!
  • 4. You Can Do It Anywhere

    No particular need for a gym. HIIT exercises can be done in an empty room, a park or in your garden. [4]
  • 5. It's Even Good For Athletes

    Whilst traditional endurance training is beneficial to the untrained physique, it has been shown that, for athletes who are already trained, further improvements in endurance performance can be achieved only through high-intensity interval training. So a normal endurance workout might not be of much benefit at all. [5] [6]

HIIT Training Workouts

HIIT exercises usually include lunges and squats, with or without a weight or kettle-bell, burpies, tricep dips, push-ups, pull-ups, butt kicks, jumping jacks, jogging on the spot, sit-ups, and many, many variations of these. 

High Intensity Interval Training

Stretch bands are often used for triceps, biceps, squats and lunges, as are TRX bands.

So, first decide how long your workout is going to be and set a timer. 5 minutes at the beginning will do, increasing it gradually as you get fitter.

Then choose 3 to 8 exercises, depending on your level of fitness, and do each one for 20-45 seconds, again depending on your level of fitness, with a 15 second rest between each exercise. Repeat the circuit until your timer goes off.

HIIT Training Program Examples:

  • Squats -- Butt Kicks -- Push-ups -- Lunges -- Jumping Jacks -- Sit-ups -- Biceps
  • Sit-ups -- Lunges -- Jogging -- Pull-ups -- Burpees -- Squats -- Tricep Dips

As well as the above HIIT exercises, interval training can be achieved with many sports such as swimming, running and cycling, by alternating between periods of all-out effort and brief recovery. Many spinning classes in gyms follow and interval program too.

cycling for hiit

HIIT Workouts For Women

Any HIIT workout is just as suitable for women as it is for men and in gyms most classes are mixed.

Among women, adherence to lifestyle guidelines involving diet, exercise, and abstinence from smoking is associated with a very low risk of coronary heart disease. [7]

Would you like to find out more?

For those who are not members of the clinic, there are two ways you can respond. . .

     1. I would like to book in for your Free 20 Minute consultation online to ask further questions on how you can help me . . . or I will phone you on 07 5474 5354

     2. I am pro-active about my health. I want to book now and I realise the consultation is normally valued at $300.00, however if I act now I will receive a substantial discount!


Until next time,

Yours in Health

From the Team at Unique Health and Wellness

Disclaimer: The information provided does not take into account individual needs of any particular person. When providing this information it is intended as a sharing of knowledge and information from the research. The information provided should not be construed as personal medical advice or instruction and is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. We encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

References:

[1] edical-dictionary.thefreedictionary.com/physical+exercise

[2] ncbi.nlm.nih.gov/pubmed/10939877

[3] dailyburn.com/life/fitness/epoc-afterburn-effect/?utm_source=huffingtonpost.com&utm_medium=referral&utm_campaign=pubexchange_article

[4] huffingtonpost.com/2013/12/14/hiit-workout_n_4426903.html

[5] link.springer.com/article/10.2165/00007256-200232010-00003

[6] britannica.com/topic/interval-training

[7] nejm.org/doi/full/10.1056/NEJM200007063430103