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6/23/2011

HIIT for Weight Loss

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HIIT or High-Intensity Interval Training is a new trend in fitness world. HIIT result in greater fat oxidation during exercise, and enhance weight loss in the long run.

A study published in "Journal of Applied Physiology" on December 14, 2006 showed an increase in fat oxidation during exercise experienced by participants when they do HIIT program. The study analyzed eight healthy weight women to do 10 explosions during the four-minute workout on a stationary bike with periods of rest for two minutes.

The researchers found that after seven HIIT workout for 60 minutes in two weeks, the oxidation of fat in the body of the participants increased by 36 percent.

How HIIT Works
Normally the body uses a combination of carbohydrates from the fat accumulated for use as an energy source, depending on the difficulty level of exercise you do. When the level of exercise you are more than 75 percent of maximum heart rate, then the amount of oxygen to process fat metabolism decreases, so that all the stored energy is derived from carbohydrates.

Increased fat oxidation during exercise is expected as a result of increasing cardiovascular capacity (where the number of maximal oxygen consumption rose 13%, and lower heart rate for 30 minutes) which produces greater levels of oxygen to burn fat during exercise.

HIIT to Lose Weight
Women who participate in such research do HIIT for 60 minutes as much as 3-4 days / week for a total of 180-240 minutes per week. HIIT directly affect the total amount of energy burned is likely from stored fat or carbohydrates. Another study states that the exercise equivalent to 20 miles jogging per week effectively lose weight, especially in the abdomen.

Enter HIIT in your Exercise Routines
If you like to do jogging, bike and swim, try to combine exercise with HIIT program. Perform blast phase for four minutes then rest as much as two minutes, do it for 60 minutes (3-4 days per week).
Based on some results of these studies, it is clear that the HIIT program can help you lower the weight significantly. What are you waiting for? Prepare yourself to do it. Happy practicing!

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