Kenny Croxdale
Level 7 Valued Member
The Beneifts of High Intensity Interval Training
1) The Paradox
Research shows...
a) HIIT Training increase Aerobic Capacity (VO2 Max), your cardiovascular system, you're Endurance Capacity.
b) HIIT Training also increases your Anaerboic Capacity; Strength is increased.
The Paradox is it increase both Anaerobic and Anerobic Capacity at the same time.
Excess Post Oxygen Cosumption. EPOC
This is the equivalent of Overchaging your Credit Card and having to pay it back with interest over time. Due the interest charged, you pay back a lot more.
EPOC means that you have Overchaged your "Metabolic Credit Card". Your metabolism remains elevate for hour afterward.
That means you burn more body fat and calories for a longer period of time.
HIIT Sessions
Short Intense Exericise Period of 10 to 20 seconds followed rest periods of 10 seconds to two minutes.
I am a proponent of he longer rest periods of two minutes. ("Supramaximal Intensity Training, SMIT")
I am also an advocate of a much shorter HIIT Training Session...
How To Get Fit With 3 Minutes Of Exercise A Week: BBC Doc Tries "HIT"
High Intensity Training - Horizon: The Truth About Exercise - BBC Two
This program consist of...
1) 20 Second Sprint
2) 2 Minutes Rest with light pedaling if your are on a bike or walking for runners.
3) 20 Second Sprint
2) 2 Second Minutes Rest with light pedaling if your are on a bike or walking for runners.
1) 20 Second Sprint
2) 2 Minutes Rest with light pedaling if your are on a bike or walking for runners.
Total Training Time: 7 Minutes for the workout.
As with any program, it is something you ease into gradually.
Lose 4 Pounds of Belly Fat With No Diet Change
20-Minute Fat Burning Workout
Lose 4 Pounds of Belly Fat With No Diet Change
Here's the exact workout used in the study. Below, we'll break it down and get nerdy.
First, the study participants didn't change their diets, or at least they weren't supposed to. Most probably didn't, but the researchers speculated that some of them may have made unconscious dietary adjustments because HIIE (high-intensity intermittent exercise) may have a suppressive effect on appetite. (That's what some rat studies show, at least.)
Now, imagine their results if they'd also dropped a modest 200 to 300 calories from their daily intakes. Most would probably have lost 15 or more pounds.
Second, the guys built some muscle in their legs while losing fat. Sure, they were untrained, but simultaneous fat loss and muscle gain did happen, so let's stop it with all the "it's impossible!" rhetoric.
Third, the participants trained only an hour per WEEK: three 20-minute workouts. In related studies, participants did steady-state cardio – jogging or light cycling – for an hour per DAY and experienced about the same results, minus the new fat-free mass in their legs.
Seven hours per week versus one hour per week to get the same results? I'll take the hour.
Studies on overweight young women and older men who did this type of exercise also showed a reduction in belly fat. Remember, sub-abdominal fat is strongly linked to cardiovascular disease risk and other health problems. It's also ugly.
Likewise, the researchers said that post-exercise fat oxidation may have also played a role.
Wanna try it? You could follow the same workouts given to the study participants, but don't sweat the details. Pick any cardio machine, go hard for a while, back off, catch your breath, and go hard again. You know, like when you're doing sex.
1) The Paradox
Research shows...
a) HIIT Training increase Aerobic Capacity (VO2 Max), your cardiovascular system, you're Endurance Capacity.
b) HIIT Training also increases your Anaerboic Capacity; Strength is increased.
The Paradox is it increase both Anaerobic and Anerobic Capacity at the same time.
Excess Post Oxygen Cosumption. EPOC
This is the equivalent of Overchaging your Credit Card and having to pay it back with interest over time. Due the interest charged, you pay back a lot more.
EPOC means that you have Overchaged your "Metabolic Credit Card". Your metabolism remains elevate for hour afterward.
That means you burn more body fat and calories for a longer period of time.
HIIT Sessions
Short Intense Exericise Period of 10 to 20 seconds followed rest periods of 10 seconds to two minutes.
I am a proponent of he longer rest periods of two minutes. ("Supramaximal Intensity Training, SMIT")
I am also an advocate of a much shorter HIIT Training Session...
How To Get Fit With 3 Minutes Of Exercise A Week: BBC Doc Tries "HIT"
How To Get Fit With 3 Minutes Of Exercise A Week: BBC Doc Tries 'HIT'
High Intensity Training delivers the same physical benefits as traditional endurance training, even though it takes considerably less time.
www.medicalnewstoday.com
High Intensity Training - Horizon: The Truth About Exercise - BBC Two
This program consist of...
1) 20 Second Sprint
2) 2 Minutes Rest with light pedaling if your are on a bike or walking for runners.
3) 20 Second Sprint
2) 2 Second Minutes Rest with light pedaling if your are on a bike or walking for runners.
1) 20 Second Sprint
2) 2 Minutes Rest with light pedaling if your are on a bike or walking for runners.
Total Training Time: 7 Minutes for the workout.
As with any program, it is something you ease into gradually.
Lose 4 Pounds of Belly Fat With No Diet Change
20-Minute Fat Burning Workout
Lose 4 Pounds of Belly Fat With No Diet Change
CAN YOU REALLY BURN BELLY FAT?
That title sounds like clickbait, right? Well, it is. I'm gonna go buy a Ferrari now. No, seriously, a new study showed that a certain type of workout does seem to preferentially "burn" belly fat – visceral fat deposits in fancy-speak.Here's the exact workout used in the study. Below, we'll break it down and get nerdy.
THE WORKOUT
- Find a stationary bicycle or similar piece of cardio equipment.
- Pedal hard (sprint) for 8 seconds.
- Back off and pedal lightly (recover) for 12 seconds.
- Repeat for 20 minutes.
- Do this 3 days per week for 12 weeks.
- Start an OnlyFans account to show off those new abs. Show your pooper to really rake in the dough.
- 4 pounds of fat loss, mainly in the abdominal area
- A 17% reduction of visceral (sub-abdominal) belly fat
- A measurably smaller waist size (as early as 6 weeks into the study)
- Significant muscle mass gains in the legs
CHUBBY GUYS EXERCISED AND LOST WEIGHT. SO WHAT?
The researchers speculated that high levels of catecholamines produced by HIIE may "underlie its ability to reduce visceral fat." Catecholamines were shown in other studies to drive lipolysis and are "mainly responsible for fat release from visceral fat stores."First, the study participants didn't change their diets, or at least they weren't supposed to. Most probably didn't, but the researchers speculated that some of them may have made unconscious dietary adjustments because HIIE (high-intensity intermittent exercise) may have a suppressive effect on appetite. (That's what some rat studies show, at least.)
Now, imagine their results if they'd also dropped a modest 200 to 300 calories from their daily intakes. Most would probably have lost 15 or more pounds.
Second, the guys built some muscle in their legs while losing fat. Sure, they were untrained, but simultaneous fat loss and muscle gain did happen, so let's stop it with all the "it's impossible!" rhetoric.
Third, the participants trained only an hour per WEEK: three 20-minute workouts. In related studies, participants did steady-state cardio – jogging or light cycling – for an hour per DAY and experienced about the same results, minus the new fat-free mass in their legs.
Seven hours per week versus one hour per week to get the same results? I'll take the hour.
Why Did They Lose Mostly Belly Fat?
The researchers speculated that high levels of catecholamines produced by HIIE may "underlie its ability to reduce visceral fat." Catecholamines were shown in other studies to drive lipolysis and are "mainly responsible for fat release from visceral fat stores."Studies on overweight young women and older men who did this type of exercise also showed a reduction in belly fat. Remember, sub-abdominal fat is strongly linked to cardiovascular disease risk and other health problems. It's also ugly.
Likewise, the researchers said that post-exercise fat oxidation may have also played a role.
HOW TO USE THIS INFO
If your main goal is fat loss, this style of high-intensity intermittent exercise will save you a ton of time... if you can hang in there for 20 minutes. Eight seconds of sprints paired with twelve seconds of "rest" is pretty brutal.Wanna try it? You could follow the same workouts given to the study participants, but don't sweat the details. Pick any cardio machine, go hard for a while, back off, catch your breath, and go hard again. You know, like when you're doing sex.
REFERENCE
- Heydari M et al. The Effect of High-Intensity Intermittent Exercise on Body Composition of Overweight Young Males. J Obes. 2012;2012:480467. PubMed.
Last edited: