{ HEALTH & FITNESS }
GET FIT IN 30 MINUTES
High-intensity interval training (HIIT) can get you an optimal result at the La Jolla Sports Club.
By Maurizio Tangari
High-intensity interval training (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 4-30 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning, meaning that it is considered to be an excellent way to maximize a workout that is limited on time.
Long aerobic workouts have been promoted as the best method to reduce fat, as it is popularly believed that fatty acid utilization usually occurs after at least 30 minutes of training. HIIT is somewhat counter intuitive in this regard, but has nonetheless been shown to burn fat more effectively. There may be a number of factors that contribute to this, including an increase in resting metabolic rate (rMr) for the following 24 hours due to excess post-exercise oxygen consumption, meaning you actually continue to burn fat in the 24 hours after HIIT, not just during your workout.
HIIT also significantly lowers insulin resistance and causes skeletal muscle adaptations that result in enhanced skeletal muscle fat oxidation and improved glucose tolerance. High-intensity interval training has also been shown to improve athletic performance already after just 7 interval-training sessions
HIIT technique can be applied either as a separate exercise plan in case you are in a hurry, or as an intense complement to your existing plan. HIIT training can literally have hundreds of forms. Depending on your objectives, combine exercises, tools and time intervals to obtain the optimal result.
HIIT is perfect for:
Busy people
Lazy people
Efficiency aficionados
anyone who wants to get in better shape but doesn’t want to
spend hours doing it! In fact, research shows you can make more progress in just 15 minutes of HIIT than you can running for an entire hour.
Lose fat, not muscle!
anyone who has been on a diet knows it’s nearly impossible not to lose muscle mass along with fat when you’re cutting calories. But while steady-state cardio seems to encourage muscle loss, studies show that both HIIT and weight training preserve muscle mass while still ridding the body of excess fat.
Increase your metabolism!
a faster metabolism means that you can eat more and your body will still burn it off (sweet!).
and HIIT will give that to you—studies show that HIIT stimu- lates production of your Human growth Hormone (HgH) by up to 450 percent during the 24 hours after you finish HIIT.
Push your limits!
HIIT forces you to work harder than you ever thought possible. It gives you the confidence you never knew you needed. It makes you stronger and fitter than ever before.
HIIT pushes your limits until you feel like you can really, truly conquer the world.
“you will never know your limits unless you push yourself to them.” you can do it. I know you can.