High-intensity interval training gives you better shape and makes you stronger and more flexible, training only a few times a week. It’s not a power training, that typically involves exercises which apply the maximum amount of force as fast as possible; on the basis that strength + speed = power..
Tips to get you started (not for a power training)
HIIT or the high-intensity interval training consists of short and intense training spurs followed by a break or calmer exercise.
- First of all, HIIT training is a great plus – it does not require a sports club membership or special equipment as the power training, but just time (a 20-minute training is good to start with) and sports shoes.
- Equally important is how phenomenal its effect on cardiovascular training is.
- In addition to overall muscle strengthening through exercises such as squats, arm bends and stools, Chris Antoni, a personal trainer and head of Tailor Made Fitness, said it also improves oxygen consumption and results in better results than longer moderate workout.
- One of the first studies of HIIT training revealed that people who road a bicycle intensively for four minutes five times a week improved their VO2 max (maximum oxygen consumtion) by 15% in six weeks.
- By comparison, the same figure was 10% for those who did moderate strength training or power training five times a week.
Scientifically proven studies of HIIT
- Studies have also shown that it can benefit people with certain health conditions.
- A study published by the University of Turku in 2017 found that just 2 weeks of HIIT training increased glucose metabolism and insulin sensitivity in type 2 diabetes and pre-diabetes, and better than regular moderate- intensity training.
- However, a 2017 Frontera University study found that HIIT lowered high blood pressure for 2 months.
- And it can be said that HIIT is a n incredibly effective calorie burner. A study published by the Journal of Strength and Conditioning Research found that HIIT burns 25-30% more calories than endurance training, cycling or treadmill running for the same length of time.
- This effect continues even after you finish training.
- When you do a high-intensity workout, your body needs more oxygen or rest, which means that your metabolism works at a higher level. The body continues to burn calories after the workout, as it must return to normal rest.
- A 2015 study published by the Sports Medicine Open found that burning calories in the body after a workout is stronger after HIIT workouts than jogging or endurance training.
- To get the most out of HIIT training, Antoni recommends doing 30-minute workouts five times a week to match your level.
- But if three or four times seems more realistic, it’s also enough to see results if you train hard enough and consistently. “I believe it’s best to start with a 10-minute workout and move on to 15, 20 and 30 minutes when endurance and strength have improved. If a person is already in better shape, it could be 20 to 40 minutes. If you’re very good form, then 40 to 60 minutes, “explained Antoni.
- If you have a very tight time, then even one minute is better than nothing.
- “If 60 seconds is the only time you can find, use it correctly. One minute a day can be a surprising amount,” added The Fit Mum Formula leader Polly Hale.
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