HIIT is the best workout for weight loss
HIIT is the best workout for weight loss and that’s not just my opinion. Exercise science has proven over and over again that High Intensity Interval Training or Exercise (HIIT/HIIE) not only improves cardio vascular health but also aids in faster weight loss at a metabolic level. In this article, you will understand how to perform the exercise modality and some benefits to the work.
What is HIIT?
HIIT protocols have varied considerably but typically involve repeated brief aerobic all-out intensity immediately followed by low intensity exercise or rest. Exercise lengths can vary from 30-60 minutes of exercise including a warm up and a cool down. In a group fitness class setting, you may have heard the class name Tabata, which is a popular HIIT format. Tabata is a form of High-Intensity Interval Training created by scientist Dr. Izumi Tabata. Dr. Tabata was trying to create a program that would benefit the Japanese Olympic Speed Skating team. After much study and research, it was found that the short 20 second intervals with a rest of 10 seconds immediately following proved beneficial in the athletes performance. It improved overall anaerobic and aerobic performance. HIIT can vary in lengths of time spent at more than 90% your max intensity vs.rest. The benefit still exists in all forms of HIIT.
Benefits of HIIT
HIIT is the best workout for weight loss and reduced belly fat. A HIIT workout increases the hormone production of catecholamines. Those are the hormones that help your body to use stored fat as fuel, rather than glycogen from food (sugar). Our body stores fat under the skin and under the muscle and close to our organs.The fat around our organs is far more detrimental to our longterm health. When using interval training on a regular basis, a biological process happens and our body releases subcutaneous and intramuscular fat stores. 12-15 weeks of this exercise, three times per week is suggested.
Improved anaerobic and aerobic output
In a study focused on HIIT, indicated that participation in differing forms of HIIE by healthy young adults and older patients, lasting from 2 to15 weeks, results in significant increases in oxygen and cardiac output from between 4% to 46%. Simply put, your cardiac output can increase by 46% if you consistently use this training technique.
Lowered insulin and insulin resistance
HIIT is the best workout for weight loss. In Type 2 diabetics, High Intensity Interval Training is proven to reduce insulin resistance. Performing three high intensity interval exercises or trainings per week is recommended.
A new study published in Frontiers in Physiology suggests that High Intensity Interval Training is an efficient way of cutting people’s risk of developing type-2 diabetes. Regardless of their levels of insulin resistance (a key warning sign for diabetes). Higher insulin resistance means the body starts failing to respond to insulin, a hormone which helps our bodies process glucose in muscles and liver. This failure causes diabetes.
HIIT is the best workout for weight loss- Recommendation
If you are overweight or interested in losing belly fat, visceral or subcutaneous fat, HIIT should be performed 2-3 times per week. Use a 20-second max effort, paired with a 10-second rest. Performing HIIT one time per week will not deliver the results you desire. Consistently is important so make a plan, find an accountability partner, and stay focused. Don’t know where to start? Join one of the many Wellthy Soul, LIVE or ON-DEMAND classes designed to burn fat, and build strength.
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