The best way to lose weight effectively is to find a fast-paced training method, and high-intensity interval training (HIIT) is one of them. HIIT is challenging and, at the same time, enjoyable, and you can do it at home.
High-Intensity Interval Training is a type of workout that alternates between short periods of intense exercise with a period of recovery or rest. The exercise is performed at 90-10% maximum heart rate, meaning you can stop when you are too tired to continue.
The recovery period intends to bring the heart rate down. A rated perceived exertion scale (RPE) measures the intensity of HIIT sessions and can also be determined by how hard the body can withstand. Any fast-paced exercise can burn pounds faster within a short time. On average, HIIT can take about 30 minutes, but some exercises may take less time. HIIT exercises include running, walking, cycling, jumping rope, sprints, burpees, and other bodyweight exercises. Several studies have proven that HIIT can effectively reduce weight and waist size in half the time other traditional exercises take. So if you wonder whether high-intensity interval training can help you lose weight, the answer is yes. Keep reading to find out more about HIIT and weight loss.
According to studies, HIIT can cause significant fat reduction while preserving muscle mass. The HIIT exercises compel the body to use energy from fat as opposed to carbs, which makes losing stored fat more efficient. During HIIT sessions, there is an increase in oxygen consumption, and energy depletes. After the exercise, it is obvious the body will need to replace the lost energy and will activate fat oxidation. As fat cells are broken, it becomes easier to dispose instead of building up in the body. The training also removes fatty deposits in the liver and excess cholesterol. The body will continue to burn fat for up to 24 hours after HIIT exercises.
High-intensity interval training burns more calories and fat compared to a steady-pace run. It is also possible to burn more calories with a hydraulic resistance system than with moderate-intensity exercises. Fat reduction in the body automatically causes weight loss.
HIIT increases the production of human growth hormone (HGH) up to 450% within 24 hours after a workout. The increase in HGH boosts metabolic rate during the short period and even after. A healthy and steady metabolic rate makes it less likely to gain and maintain a healthy weight. A better metabolism can flush toxins and free radicals from the body easily. Studies found that HIIT can increase metabolism more than weight training.
The insulin hormone transports energy in the form of glucose. Excess glucose is stored in the body as fat. If you eat food rich in carbs, fat, and sugar, more insulin is produced in the body. Excessive insulin use is among the significant causes of obesity and overweight. A high level of insulin makes it impossible to burn fat efficiently. HIIT exercises can lower the level of glucose and insulin in the blood. This leads to the reduction of diabetes-related weight gain and better health, making weight loss easier.
Several scientific studies have proved the muscle-gain effect of HIIT. An increase in muscle size and strength is essential even when trying to lose weight. Muscle gain helps reduce the percentage of body fat in the body. Fat takes up more room than muscles causing an overall weight gain. Muscles, on the other hand, increase body strength and shape. A pound of muscle increases metabolism by burning up to 50 calories daily. An increase in muscle mass causes more calorie burning. HIIT adds muscle mass which helps in calorie burning. HIIT is an effective way of melting fat without compromising muscle gain.
The 15-30 minutes of HIIT can help you burn many calories. According to experts, one set of 30min HIIT workouts can burn approximately 290 calories, depending on someone’s weight. Oxygen is highly depleted when performing intense workouts, so the body burns more calories. A 2015 study revealed that HIIT exercises burn 25-30% more calories than running.
High-intensity interval training is suitable if you want to push yourself to achieve more. It helps boost overall endurance enabling you to work out for longer without feeling tired. HIIT works by improving the maximum amount of oxygen the body can take while exercising. This means you can push further with muscle strength and endurance to reach your weight loss goal.
Weight gain alters the heart and vascular health by reducing the heart’s ability to pump blood and increasing the thickness of the heart muscle and carotid artery walls. An overweight person’s heart is required to pump blood, thus enlarging the cavity and muscles. The heart can only strain for a while before losing the ability to pump blood to other body parts. When this happens, it causes heart failure. HIIT can improve cardiovascular health by enhancing heart rate, lowering blood pressure, improving the functions of arteries and veins, and more. While HIIT helps in weight loss, it also keeps the heart healthy.
Nobody wants to gain back lost weight because it can be frustrating and make you want to give up altogether. Regaining weight happens due to less metabolic-active muscle tissue to keep the metabolism geared up. High-intensity interval training can help in weight control by preserving muscle mass on a low-calorie diet. HIIT helps keep the metabolic rate in check even when you undergo massive weight loss.
Try high-intensity interval training if you want an enjoyable, less strenuous workout program for weight loss. HIIT has proven to deliver significant improvements within less time. You can perform various exercises to kill the monotony and boredom from running on a treadmill. Next Level Fitness in Nashville has dedicated trainers who will walk you through your weight loss journey with HIIT workouts. The fitness professionals make HIIT fun and easy for you. Do not wait any longer to kickstart your fitness goal. Book an appointment today.