What High Intensity Interval Training (HIIT) Can Do for YOU!

Cut your workout time in third, and get better results – what’s not to love about that?

We’ve all heard a lot about High Intensity Interval Training (HIIT) lately, and for very good reason. Study after study has been demonstrating that short but intense workouts (10-20 minutes twice a week) are far more effective at producing lean, strong bodies than traditional workout methods (think 30-minute sessions on the treadmill five times a week…ugh!).

First, though, let’s look at the type of exercise typically recommended for weight loss: cardio. Specifically, “experts” usually recommend 30-60 minute sessions on a treadmill or elliptical about 5 times a week.

There are a number of problems with this approach, though.

First, you have to put in a tremendous number of hours on a treadmill to lose just a little bit of fat. One study, which followed women for a year, found that they had to exercise on the treadmill for 77 hours just to lose 2 pounds of fat! Whoa! Not terribly efficient, huh?

Second, exercising for long periods of time tends to increase appetite. Although some of us experience an immediate decrease in appetite following exercise, many of us experience dramatically increased appetite, especially for carbs, as our bodies seek to restore depleted glycogen.

Need more evidence? As Chris Kresser reports:

The Cochrane group did a review of 43 individual studies on exercise for weight loss. Study length ranged from 3 to 12 months, and exercise sessions lasted on average 45 minutes with a frequency of 3-5 times per week. The results? On average, the additional weight loss from exercise averaged about 1 kg (2.2 pounds). Meh. Assuming they worked out for 45 minutes 4x/wk over 6 months, that means they had to exercise 69 hours to lose that 1 kg.

Whew. I know I don’t want to exercise for 69 hours just to lose 2 pounds. Does science have anything better to offer us? In fact, it does. It’s High Intensity Interval Training.

What is High Intensity Interval Training (HIIT)?
HIIT is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise.

Usual HIIT sessions may vary from 9–20 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.

High Intensity Interval Training sessions are performed by simply sprinting or biking outside, or by using a treadmill, elliptical or recumbent bike in a gym. Weight lifting and functional strength training using your own body weight also count. A typical session would look like this:

• Warm up for 3 minutes

• Then go all out – go as hard as you can for 30 seconds

• Recover for 90 seconds

• Repeat 7 more times, for a total of 8 repetitions

• Cool down for a few minutes afterward by cutting down your intensity by 50-80 percent

Note: If you are new to HIIT, start slowly. Do only 2-4 intervals at first, and work your way up. If you are significantly out of shape or overweight, you may have to wait until your fitness and weight improves before starting HIIT. As with any exercise program, it is recommended that you get your doctor’s okay before starting.

The key here is to exercise to the point of muscle failure. You must exercise so intensely that the muscle fails momentarily and cannot work any more. Again, the failure is only momentary. After a short rest, you should be able to use the muscle again.

Researchers believe that it is working to the point of muscle failure that produces the incredible benefits we see in HIIT. The authors of a review on HIIT in the June 13, 2012 issue of the Journal of Exercise Physiology stated that working to muscle failure produces “sufficiently acute stimuli to produce chronic physiological adaptations that enhance cardiovascular fitness.” These adaptations include changes in our mitochondria, muscle fibers, and vascular system.

Eight Significant Benefits of HIIT

Just 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training.

Burn More Fat
HIIT workouts kick your body’s repair cycle into hyperdrive. You burn more fat and calories in the 24 hours after a HIIT workout than you do after a steady-pace run.

Healthier Heart
One 2006 study found that after 8 weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study, while maintaining the same pace.

No Equipment Necessary
High knees, fast feet, or anything plyometric like jumping lunges work just as well to get your heart rate up fast.

Lose Weight, Not Muscle
Studies show that both weight training and HIIT workouts allow dieters to preserve their hard-earned muscles while ensuring most of the weight lost comes from fat stores.

Increase Metabolism
HIIT stimulates production of your human growth hormone (HGH) by up to 450 percent during the 24 hours after you finish your workout. HGH is responsible for increased caloric burn.

Do It Anywhere
You can adapt it to whatever time and space constraints you have.

Get Started Today with Fit4God HIIT-IT Fitness Classes!
You can do HIIT sessions at home, but it can be a lot more fun and effective to do it with friends and under the supervision of a certified personal trainer. Fit4God HIIT-IT Fitness Classes are based on High Intensity Interval Training and functional fitness and are led by a Certified Personal Trainer.

We offer classes 3 times each week, and we make them appropriate for all fitness levels.

Beginners don’t have to be worried about not being able to keep up…there are lots of other beginners there too, and our trainers know how to scale the exercises to your fitness level.

Experienced athletes will enjoy being pushed in new ways each week.

We mix it up and keep it fun! Our motto is that “We do today what others won’t so we can do tomorrow what others can’t!”

And HIIT-IT Fitness Classes are a FANTASTIC value – only $3.50 per class! Can’t beat that!

Three Sessions Per Week:
Sundays at 5:00 pm
Thursdays at 6:30 pm
Saturdays at 9:00 am

Mayfair Park
1789 Norwood Drive
Hurst, TX 76054

HIIT-IT Fitness Classes Led By:
Glenn Turney, Fit4God President and Certified Personal Trainer

HIIT-IT Fitness Class Pricing:
Buy a Punch Card for only $35 and choose any 10 sessions to attend.
First 2 sessions are FREE!

For More Information:
Contact Glenn Turney at (817) 909-5330 or glenn@fit4godonline.com

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