What is HIIT Training? HIIT is short for High Intensity Interval Training.
HIIT Training is designed to produce short bouts of very high intensity movements with your body or with fitness tools. HIIT is interspersed with short periods of rest for recovery. The workouts are usually far shorter than the standard weight training session, and seldom exceed 50 minutes. Because HIIT training is so intense, you will burn significantly more calories than most training programs. HIIT should be limited to three days per week max. Recovery is important.
HIIT Training and Medical Research –
Numerous researchers have confirmed that short bursts of high intensity exercise is far superior to steady state cardio activities such as jogging, stationary cycling, elliptical trainers and Stairmasters. Not only does HIIT Training provide profound health benefits that you can’t get from regular aerobics, but it has been shown to boost the production of human growth hormone or HGH. HGH is a valuable hormone that is produced in your sleep to heal the body and provide fat loss and muscle anabolism. In fact many youth enhancement physicians are supplementing testosterone or Bio-identical hormone therapy with HGH injections to counter fat accumulation and promote a leaner healthier body.
The Journal of Obesity reported in there study findings that after 12 weeks of HIIT Training, study participants experienced huge reductions in abdominal , trunk and visceral fat. Finding also revealed big increases in aerobic power and lean muscle tissue. A very nice result after 12 weeks!
The Journal Cell Metabolism reported that HIIT Training produced measurable changes in a persons DNA for the better. Some of the genes that changed were directly involved in fat metabolism. When you engage in HIIT Training you activate Lipolytic Enzymes which cause fat cells to express fat and shrink.
Another study published in the Journal Diabetes, Obesity and Metabolism showed a significant improvement in insulin or blood sugar control on unhealthy test subjects. By controlling blood sugars, you reduce your likelihood for acquiring diabetes. In fact researchers found that just 1 HIIT Training session improved blood sugar control for 24 hours! Blood sugar stabilization leads to better weight loss and control.
So What Kind of HIIT Training is the Best?
That is contingent upon who you are, your age and your athletic levels. Examples of HIIT Training are as follows.
- Kettle Bell workouts
- Metafit bodyweight workouts
- Bulgarian Bag Workouts
- High Intensity Rope Training Systems
- Cross Fit
All the above training systems require foundational training. Without foundational training there is a significant risk of lower back or joint injury. It is vital that you find an experienced coach / personal trainer who understands proper human biomechanics, and provides proper feedback so you can evolve to high safe levels of fitness with out risking injury.
Rivak Hoffman is a nationally certified personal trainer, medical exercise specialist and performance enhancement specialist. He is the founder of Every Bit Fit Arizona LLC.
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