5 GREAT BENEFITS FROM HIIT (High intensity interval training) THAT EVERYONE MUST KNOW! BUT THERE ARE MORE!
Hallo dear friends!!!!
Last week I brought to you 3 researches about High Intensity Interval training for adults, kids and how to use green tea for fat loss.
Now I just want to make you even more aware of some great benefits that you can have besides training in less time and having great results. You will probably understand why performing burpees and sprints for a few seconds can improve your health. Next week, I will post some options of exercises (Orange Zone Training exercises) that will make you want to start as soon as possible!
1. Improve aerobic capacity
According to a 2011 study presented at the American College of Sports Medicine Annual Meeting, just 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training. But the question is: How to do the right intervals? How long should I perform it? And how many times? It will depend of your goal, but you will ALWAYS have results if you do it right. If you want to improve your cardio endurance and you don’t have too much time, you can run just 15 minutes, instead of 1 hour endurance running!!!!
EXAMPLE: 5 rounds (tabatas) of 1x2: 1 minute in a fast speed, and 2 minutes to recover, 5 times = 15 minutes.
2. It really gets fat loss results
According to research done in the Montreal Heart Institute Cardiovascular and Prevention Center (ÉPIC), University of Montreal, Canada, 2014, HIIT training induced a greater decrease in weight, BMI and waist circumference and improves your exercise capacity. And this research was done with patients with hart instability (myocardial electrical instability). Usually you don’t have to do too much.
EXAMPLE: With 3 to 5 minutes a day, 3x a week for 8 to 12 weeks can give you a great results. You must not forget your healthy way of eating; this will help you a lot! But I will talk about that in another blog.
3. It can be done everywhere
Your focus is to get your heart rate at 80% of his capacity. You can use a heart rate monitor to find out this limit or simply pay attention if you get out-of-breath after performing the exercises. If during the training and a few minutes after the training you feel like that, then you are there in de HIIT orange zone! For you to achieve that you don’t need dumbbells or extra equipment, you just need a room where you can perform the exercises you choose.
EXAMPLE: Just think about performing some burpees, and planks with stationary running. You will probably be able to do that on your living room, your garden, in the hotel of even next to your bedroom.
4. You will increase your metabolism
Exercises stimulate production of your human growth hormone (HGH), but HIIT stimulates production of HGH more that 400 percent during the 24 hours AFTER YOU FINISH your training. HGH is responsible for increase caloric burn for a long period of time and also slows down the aging process. Aren’t those enough reasons for you to give HIIT a try?
5. It brings freedom and more time to enjoy life!
We all know that family, friends, hobbies, a nice dinner, a delicious chocolate and a special wine are things that make us enjoy life more! So, do you think that you will spend only 5 to 10 minutes per day to get you fit to enjoy all of that? Yes, that you will! And that is true! It will takes a well-balanced diet and a good HIIT training for 5 days a week. The other 2 days you will take as ‘rest day’ to enjoy life, people and… your favorite wine, desert, chocolate or pizza!!!
If you want to know more how to perform HIIT Training, just send an email to email@example.com, with the subject: Orange Fast training.
De Vries, Marije. Fitness bijbel voor vrouwen; voor mannen. Ronde Tafel SU De, 2014.
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