Better result in less time. Melt the subcutaneous fat quickly with this scientifically proven technique of training.
Author: Jim Stoppani
Since there are cardio training, high-intensity interval training, also known as HIIT (high-intensity interval training), has become a real discovery for serious fitness supporters.
If you include HIIT in your program, it means that your fat deposits will eventually be "at gunpoint."
With this new form of cardio training, rounds of high-intensity exercises (such as sprints) alternate with low intensity exercise rounds (such as walking at a slow pace) or full rest. This style departs from static (slow and constant) cardio training, which most people perform with moderate intensity for 30-60 minutes.
With HIIT, you need to run (ride a bike, etc.) all the way up, so that the muscles perform short cuts, but the overall effect that awaits you after doing the workout is better results in a shorter time.
HIIT-training was developed several decades ago by marathon runners in order to increase the effectiveness of training athletes. At that time, it was known under the intriguing name "Fartlek" (fartlek), which combined two Swedish words "speed" (fart) and "game" (lek). Thus literally fartlek means "play with speed", which is a good description of HIIT training.
HIIT entered the fitness industry due to excellent results, which were observed in the usual practice and described in published scientific research.
In fact, studies aimed at comparing HIIT with a program of continuous constant intensity exercises showed that the first is much more effective in terms of getting rid of fat deposits than the second, despite the shorter duration.
One of the first studies to reveal the higher effectiveness of HIIT with respect to weight loss was conducted at 1994 by scientists from the University of Laval University in Ste Foy, Quebec, Canada. They showed that young men and women who trained on the 15-week HIIT program lost significantly more fat tissue than those who underwent an 20-week continuous intensity exercise program aimed at developing endurance. And this despite the fact that in the process of executing a program of constant intensity exercises, 15 000 calories burned more than the HIIT program.
Research continued to show similar results:
Reduction of fat tissue volume by 2% for 8 weeks
The 2001 study, conducted at the East Tennessee State University, demonstrated similar results for participants trained on the 8-week HIIT program (their fat deposits decreased by 2%) compared to those who underwent a continuous exercise program constant intensity on the treadmill (in the latter there was no decrease in the volume of adipose tissue).
Loss in 6 times the amount of fat tissue
During a study in Australia, women who practiced the 20-minute HIIT program, which consisted of 8 seconds of sprint and 12 seconds of rest, lost 6 times more fat tissue than group members who performed 40-minute cardio training at a constant intensity equal to 60% of the maximum heart rate.
The main reason for the effectiveness of HIIT in terms of fat burning is more than with continuous cardio-training of constant intensity, is a more pronounced increase in the basal metabolism (resting metabolism) after HIIT:
Metabolism working without respite
A study of the Baylor College of Medicine 1996 (Houston, Texas) showed that subjects who practiced the HIIT program on an exercise bike burned far more calories within 24 hours after exercise than those who trained in a continuous constant-intensity regime .
In a study presented at 2007 at the annual meeting of the American School of Sports Medicine at the American College of Sports Medicine in Tallahassee, scientists noted that participants trained in the HIIT program for 24 hours following for training, burned by almost 10% of calories more than those who practiced constant exercises of constant intensity, despite the fact that the total number of calories burned during training was the same.
In addition to the fact of increased basal metabolism, the study confirms that HIIT improves metabolism in muscle cells, and this contributes to fat burning and slowing its formation:
A study by the University of Laval University, in which the reduction in body fat was confirmed using HIIT, also showed that in the muscle fibers of participants practicing this type of load, the content of fat oxidation markers (i.e., burning) was significantly higher than in the group of continuous constant intensity exercises.
Reducing the content of fat-forming enzymes
A study by the Norwegian University of Science and Technology (Trondheim) noted that in subjects with a metabolic syndrome who participated in the 16-week HIIT program, the fat-forming enzyme content of fatty acid synthase decreased by 100% than in subjects performing medium-intensity continuous exercises.
Finally, another way to work HIIT is to transfer fat to where it is burned for the benefit of the body:
Using more fat as a fuel for exercise
A new study published in the American Journal of Physiology sheds light on yet another feature that allows HIIT to burn more fat. The researchers showed that as a result of 6-week HIIT training, the number of special muscle proteins responsible for the transfer of fat molecules to the mitochondria (where it is burned as fuel) increased by 50%. The increase in the number of such proteins in the muscle means that the body is able to burn more fat as a fuel during training, and also during rest.
But is HIIT really useful for bodybuilders?
In short, yes. While many bodybuilders and coaches believe that a less intense and longer training is the best way to burn fat and maintain muscle mass, the opposite is probably closer to the truth.
Cardio, performed with high intensity for a shorter period of time, helps not only to keep muscles in shape, but also to increase muscle mass. When you train at a slow and constant pace for a longer time, you accustom the muscle cells to aerobic metabolism and develop greater endurance.
And do you know how muscle fibers adapt to aerobic metabolism and increase endurance? They become smaller and weaker! The smaller the muscle fiber, the less time it takes to move the nutrients inside the cell. This increases the rate at which nutrients can be burned as a fuel.
The faithfulness of this statement is easily understood even by the uninitiated. To say that slower and longer cardio training is the best way to maintain muscle mass is like saying that continually bending a hand from an 2-kilogram dumbbell for 30 minutes will help build more muscle mass than several 10 repeat approaches with 15- kilogram dumbbells and 2-minute break between the approaches. It is clear that training with a higher intensity is much more effective from the point of view of the growth of muscle mass. And if you think about it, weightlifting is, in fact, also one of the forms of HIIT!
This is confirmed by scientific research:
HIIT and beta-alanine for massive muscle growth
One study published in the Journal of the International Society of Sports Nutrition showed that male subjects trained on an 6-week HIIT program (which ran for 15 minutes a day with an exercise-time ratio rest 2: 1, 3 days a week) and taking beta-alanine, recruited about 750 g of muscle tissue, despite the lack of weight training in the program.
Increase in testosterone levels by 100% with HIIT training
In another study, New Zealand scientists forced cyclists to train 4 weeks on the HIIT program, consisting of rounds of the 30-second sprint on the exercise bike, which alternated with an 30 second rest. One group performed an exercise with high resistance on the pedals, as a result of which it was harder to pedal, and in the other group less resistance was used, facilitating torsion. During the 30-second sprint, both groups "rode" as quickly as they could. The researchers found that men who performed the exercise with great resistance, the testosterone level increased by almost 100%, while in the subjects in the group with less resistance, it only went up by 60%. Because testosterone plays a key role in increasing the size and strength of the muscles, it is easy to understand that performing HIIT with great resistance promotes the growth of muscle mass and strength.
In addition, HIIT helps maintain emotional balance, allowing faster completion of cardio. I can not imagine anything more tedious than monotonous exercises on a treadmill, staircases, exercise bikes or orbits for half an hour! With the HIIT program, the exercises are much more intense and exhausting, but they are short and fill all of your attention. This makes the training "more interesting", and it goes faster.
Another benefit of HIIT is that you can perform it almost anywhere on any equipment – or without equipment at all! Training should not necessarily take place using cardio equipment in the gym. Your opportunities here are not limited. You can use a rope, dumbbells, expanders, even the weight of your own body.
So, think about how to spend less time on slow and long cardio training and pay more attention to HIIT. You will gain such benefits as maximum loss of fat tissue as a result of increased basal metabolism and increased levels of enzymes that burn fat, as well as muscle tissue growth, all in the shortest possible time.
8-week HIIT-program for beginners who want to become professionals
The following program will help you pass the path from a beginner sportsman, practicing HIIT to the present "pro".
- The program starts with the phase 1, in which the ratio of exercise time to rest time is 1: 4, and the total training time is up to 15 minutes.
The expected duration of each phase is precisely the intended one. If you need more than two weeks to master a step before proceeding to the next step, let it be so. The same rule applies in the opposite situation, when one of the phases seems too easy for you and you want to move quickly to the next step.
You can perform HIIT-training with the use of such sports equipment as a rope. Otherwise, it can be jumping in place with a rise of hands over your head and simultaneous placement of feet on the width of the shoulders, fast running or exercising on an exercise bike. Turn on the imagination. The main thing is to observe the ratio of the duration of the phases of exercise and rest, as indicated above.
- 15 seconds: high intensity exercise
Repeat 10 more times, complete 15-seconds with a high-intensity exercise.
Total time: 14 minutes
- 30 seconds: high intensity exercise
Repeat 10 more times, complete 30-seconds with a high-intensity exercise.
Total time: 17 minutes
- 30 seconds: high intensity exercise
Repeat 17 more times, complete 30-seconds with a high-intensity exercise.
Total time: 18,5 minutes
- 30 seconds: high intensity exercise
Repeat 25 more times, complete 30-seconds with a high-intensity exercise.
Total time: 20 minutes
Thing is good. I do jumps on the rope 30 sec. with maximum speed, then 30 sec. I rest and do 10 times. In the article, the truth is more recommended, but as for me then the speed is already beginning to fall, which is not a little HIIT.
How many times a week should I do?
Doing HIIT 2-3 times a week is enough, in order to lose weight, when you reach the desired result you can do just 1 once a week, this will be enough to support the result.
And can you do it on rest days, after training for mass?
Loss in 6 times the amount of fat tissue
And can you find out the exact amount of fat loss? After all, if the loss is only 10, then even an 20 multiple advantage is a drop in the sea
if the power style move then resembles the method 8 * 8
How often can intensive training be done? How many times a day? Or how many per week?
I correctly understand that it is necessary to do it on a single day, or is it possible, for example, after weight training?
As you will be comfortable. If you do not want to allocate a separate day for HIIT, then you can after the power one.
Some kind of understatement, incompleteness . It would be nice to concretize what exercises, and in general – an interesting idea, convincing.
On Youtube in the search type HIIT and you will be happy :-)))
For HIIT, any cardio exercise is suitable. Whether it's running, riding a stationary bike, jumping rope or training with a pear.
but you can not try with force?
You can, strength training, in fact, one of the forms of intensive interval training. Just shorten the rest between sets up to 10-20 seconds.