Torch Body Fat With HIIT Workouts
By Chef K.T. Murphy
In this article information, onTorch Body Fat With HIIT Workouts will be provided.
If you haven’t figured it out by now or joined the times, slow and steady, long-duration cardio is
passé. Don’t get me wrong, some form of exercise is always better than none, but aimlessly
spinning the cranks on a stationary bike while reading the Times-Journal is just flat-out boring.
Sure, you might be able to get a decent caloric expenditure in that arduous, two-hour workout,
but once your feet leave the pedals, your metabolism will go back behind the woodshed for a
nap.
High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods,
That’s where the beauty of HIIT comes into play. In case you are in fact living in the dark ages
and have not heard of this training modality before, HIIT stands for high intensity interval
training. This HIIT might hurt at first, but that pain will soon wear off and it is definitely worth the sacrifice.
Why choose HIIT over slow training?
Well the first and foremost reason is because it obliterates body fat faster than you can recite
the alphabet. The story behind this is quite interesting too.
Obviously, the harder you twist the throttle, the more calories you are going to burn. But that’s
only half the benefits. What happens after you work out is pure magic. Instead of your
metabolism coming back to a slow pace, it stays elevated—not just for a few hours either. On
average, you can experience a 24-to-36-hour bump! THAT is the key reason HIIT torches body
fat.
As an additional bonus, any time you do high intensity training, you also get a spike in growth
hormone and testosterone, your body’s natural muscle builders. This is why Olympic sprinters
are so thick, toned and muscular. All they do is sprint and perform power exercises that are
favorable for fat burning and hormone production.
Be aware that HIIT is supposed to be done with all-out effort. Anything less and you won’t get
the full effect. In other words, you have to be hyperventilating while training. Yes, it is
uncomfortable, but you get used to it after a while.
As a rule of thumb, you need a total of four minutes at the high-intensity level to gain all the
benefits. This doesn’t mean to get to that position and stay there for four minutes straight. It’s
actually physiologically impossible to go longer than two minutes. Your body will literally shut
down if you try.
It is called “interval” training for a reason. Interval back and forth from a high to low intensity.
This way you can do short bouts of hard effort intertwined with longer bouts of lower effort.
For example, if you like running, start with a light warm-up jog for five minutes and then run as
fast as you can for 15 seconds. Jog lightly for 45 then sprint again for 15. Alternate back and
forth for 16 minutes and finish with a light cooldown jog. You just met the four-minute criteria
and your entire workout was less than 30 minutes!
Once you get into better shape, you will be able to increase the length of your high bursts and
also the length of your workouts. Just be patient and work yourself up slowly. Aim for two or
three workouts a week on nonconsecutive days to ensure you are well rested too.
Lastly, don’t forget to honor your diet. If you train hard with intervals and eat junk food all day
long, two things will happen. You will want to vomit during your high-intensity bouts and you will put out the fat-burning torch. Keep it clean in the kitchen and you can expect the full benefits that HIIT has to offer.