Are You Getting the Most Out of Your Workout?
Do you want to learn how to burn calories even after your workout? New studies confirm interval training (alternating short bursts of high-intensity exercise with gentle recovery) dramatically improve cardiovascular fitness and increase your fat-burning capacity by 50 percent for up to 2 days after your initial workout.
Interval training is by no means a new exercise strategy. Runners have been using this method for decades to improve their performance. In fact, Roger Bannister, the infamous British athlete used interval training to help him secure his 1954 title as the first man in history to run a mile in under four minutes.
Today, High Intensity Interval Training (HIIT) is no longer just for runners. New studies show a workout that incorporates short bursts of high intensity exercise with periods of moderate recoverycan significantly boost your fat burning potential with the added bonus of improving your cardiovascular health. What is truly amazing about this strategy however, is that the total length of interval training should last a mere 15 minutes, less time than it takes to order a triple espresso (decaf of course), mochachino, non-fat soymilk latte!
These studies bring new hope and much needed motivation to both faithful gymgoers and newbies to the workout arena. Good news ladies, no more one-hour sessions of mind-numbing (not to mention butt numbing) peddling on the stationary bike. Say goodbye to those annoying aerobicize classes that haven’t made a dent in anything in past six months except your wallet. Researchers say HIIT will rid your body of excess fat and still get you home in time to have a life outside the gym.
One study in particular shows HIIT burns fat twice as fast as low-intensity exercises.1 HIIT not only speeds up your metabolism, but research shows it keeps it revved up for as long as 2 days after your initial workout.2 HIIT burns more calories in a fraction of the time and even more exciting according to these studies, is that your body continues to burn calories even after your workout. What could be better?
Add HIIT to Your List
Anyone can add HIIT to their workout regime. It can be applied to all levels of fitness and most workout activities. Whether you swim, walk, bike or run, you can easily integrate HIIT into your program. The first thing you need to do is to evaluate your fitness level. Are you just getting back into a workout regime after pregnancy? Do you run on a daily basis? Whatever your fitness level, there are ways to safely apply HIIT to maximize your routine.
To give you an example, let’s say you like to use the stationary bike. The principle of HIIT suggests you bike at your regular speed and intensity for a set amount of time (30 seconds is usually good) then step it up, “sprinting” for a set time (30 seconds), then step back, peddling at your regular pace for another 30 seconds, followed again by a sprinting phase. You can start this program for a little as 4 minutes a day and gradually build it up to 15-20 minutes.
HIIT can be used as a regular workout or you can use it on days when you don’t have time to complete your normal 45-minute program. To maximize the effects of HIIT however, studies suggest you do it first thing in the morning on an empty stomach. The theory is that after eight hours of sleep your carbohydrate levels are at a minimum, which may lead to more efficient fat burning. Wake up, hydrate and off you go. After your workout, eat a meal high in protein (an organic whey protein shake is always good). This will help your body recover faster and supply you with essential amino acids.
1 I. Tabata et al., “Effects of moderate intensity endurance and High intensity intermittent training on anaerobic capacity and VO2 max,” Med. Sci. Sports Exerc. 28. 10 (1996) : 1327-1330
2 R. Bahr and O.M. Sejerste, “Effect of intensity on excess post exercise oxygen consumption,” Metabolism 40.8 (1991) : 836-841.